Announcements
*HOLIDAY SCHEDULE*
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
9min to complete
2 rounds
10/10 Bend and extend
5/5 figure 4 rotations
10 upward downward dog
5 Kip swings
Then
10 Clean High Pulls
10 back squats
10 Muscle cleans
10 Back squats
10 P. Cleans
Back Squat (1×5 @ 75%
1×3 @ 80%
1×1 @ 85%
1×1 @ 90%)
Back Squat
Back Squat
Back Squat
Tragic (AMRAP – Reps)
15min Ladder
3-6-9-12-15-18-21…..
•P. Cleans 135/95
•Pull-ups
*200m run after each set
Notes/stimulus
*** on the early sets you will definitely want to go tap n go on the barbell. The smaller sets are manageable and won’t cost you too much on your grip. Think of going quick singles when you get to the set of 9.
** Same with the pull ups. They will start getting more challenging on set 12-15.
*No need to sprint the 200m. Allow the run to help you recover your grip strength. So keep it steady.
– the run will be scored as 20 reps. 1 rep for every 10m.
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