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)

Warm up:

2 Rounds

5/5 cal upper-lower body

10/10 bend and ext

5 Snatch High Pulls

10 prone internal external rotation

5 Muscle Snatch

10 kips swings

5 P. Snatch

All Spice!!! (Time)

Every 8min for 24min

30/cal bike

20 Pull ups

10 P. Snatches 135/95

5 M.U.

Noted/stimulus

*** *Keep that bike moving. No need to sprint but still gotta move. The longer your on that bike the harder it will be to make the time domain.

***Break up the pull ups sooner rather than later.. preserve your Grip!!!

**Keep the Power Snatches to quick singles.

*chalk up right before your M.U… Ain to perform them unbroken.