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.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up 080123 (No Measure)

Warm up:
8min amrap
20 Knee rotation
5/5 figure 4 rotation
10 squat to sissy squat

Barbell work 080123 (No Measure)

Barbell work
10 Clean High Pulls
10 Muscle Cleans
10 Power Cleans
*first 3 reps of each movement on coache command.

Outta My Mind (Time)

Fort time:
2 Rounds
100 Dubz
50 Step Ups 24/20”
25/20 Cal Bike
10 P. Cleans 205/135

Notes/stimulus
*** stay relaxed on the double unders. Being tense will be your biggest enemy.
** Find a Rhythm on the step ups. By far the longest part of the work out. Keep a good pace. Same with the Cal Bike.
*Make sure you set up correctly for your P. cleans. By this time your legs will be loaded and heart rate will be up. Barbell will feel much heavier than what you warmed up to.