Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
10/10 T stands
10 bent knee windshield wipers
10 vert raises
10 lat raises
10 bent over rows
10 upright rows
3min hit
:10 sec bike sprint
:50 sec slow bike
Stanley (AMRAP – Rounds and Reps)
24min amrap
10 Deadlifts 225/155
15 cal bike
20 H.R. Push ups
200m run
Notes/stimulus
*** push the pace on this work out. The movements are pretty balance which should allow you to hold on to a much faster pace.
** the only real troublesome are are the hand Release push ups. If you break them up just make sure you rest siting upright to give your shoulders and triceps a break.
Leave a Reply