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

20 Mt. Climbers

10 upward downward dog

10 Scorpions

10 Prone int/ext rotations

Then

2 rounds

5 Snatch high pulls

5 muscle snatch

5 Power Snatch

5 Kip swings

10 Drop squats

Captured (AMRAP – Reps)

2 rounds

5 Snatch high pulls

5 muscle snatch

5 Power Snatch

5 Kip swings

10 Drop squats

“Get Away”

1min max

•P. Snatches 135/95

5min amrap

Cindy

5 Pull ups

10 Push ups

15 air squats

~2min rest~

5min amrap

Cindy

5 Pull ups

10 Push ups

15 air squats

1min max

•P. Snatches 135/95

~2min rest~

1min max

•P. Snatches 135/95

5min amrap

Cindy

5 Pull ups

10 Push ups

15 air squats

Notes/stimulus

***This one is a Fire Breather!!! Keep your cool on the first set of snatches. Quick singles will help you keep your heart rate down. Tap n go can spike it up right off the jump.

**Keep it moving on Cindy. Toughest part will be the push ups so break them up early