Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm-up
Junk yard dog
10 min ascending ladder 2xDB
1,2,3,4,5……
Cleans
Front squat
10,20,30,40……
Dubz
Run 100m after each round
3mins rest
10 min to complete descending ladder
10,9,8,7,6,5,4,3,2,1 done
Burpees
Reverse Lunges (each side)
Push up row ( each side)
Leg raise to hip raise
400m farmer carry if you put it down 10 jump squats
Core
3 x max hollow rocks
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