Announcements
BOOK YOUR RECOVERY SESSION HERE
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
Book your session today!
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
10/10 halos
10 upright rows
10/10 single leg bridges
20 knee rotations
5/5 figure 4 rotations
Centian (Time)
3 rounds
20 Single arm Devil cleans 50/35
20Box jump overs 24/20
40 Lunges
Notes/stimulus
*** Keep a controlled pace on the devil Cleans. This movement takes time so moving quickly can cost energy.
** Box Jump over should be moving steady. On the final round pick up the pace.
* Lunges are are Grit work!! Aim to be unbroken.
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