Reebok CrossFit Miami Beach – CrossFit
Warm up 072623 (No Measure)
Warm up
10min amrap
20 Knee rotation
10 Prone internal to external rotation
10 Mountain Climbers
10 Banded Pull aparts
10 Banded OH Squats
5 Kip Swings
Make Way (Time)
3 rounds
400m run
10 OH Squats 135/95
9 Pull ups
6 C2B Pull ups
3 M.U.
Notes/stimulus
*** Stay comfortable on the run. Heart rate should be moderate.
** Over head Squats shouldn’t be done in more the 2 sets. Don’t pick up the bar til you’re ready.
*Break up the pull up complex as needed. Holding on to unbroken reps can get difficult deeper into the wod as your shoulders get fatigue
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