Reebok CrossFit Miami Beach – MB Conditioning
Warm-up (No Measure)
3 Rds: 20s:10s
Jumping Jacks
Hand release push-ups
Ball Slams
Sit-ups
Plank Ups(down to elbows & back up)
Metcon (No Measure)
A. 8min AMRAP 8 T2B Rings
16 KB G2O 24 DU
—Rest 2min–
B. 8min AMRAP
6 Renegade Row
24 K2E Mtn Climbers 12 Box Jumps
—Rest 2min–
C. 8min AMRAP
10 Ring Dips 50m KB Farmer’s Carry
20 V-Ups
Coaches’ Notes
-K2E Mtn Climbers- hands on DB, opposite knee to opposite elbow.*Double Count
-Challenging weight on Farmer’s Carry
-For more of a Challenge, can do Renegade Rows on DB
**If big class, can start half on A & half on B so as to have enough rings for T2R
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