Announcements
Please join us This Friday August 31st at the Nautilus Lobby Bar for our first social event of the year!!!!
Location: Nautilus Hotel Lobby Bar
Time:730pm-10pm
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Monday
Warm-up 3 rds
20 jumping jacks
15 light wall balls
10 Mt. climbers
5 inch worms
Each sec 3 rds 45 on/15 off with 1 min btwn rds double DB
Sec 1
Alt Floor press
Incline fly (shoulders on a wall ball)
Skull crushers
Sec 2
R leg split squats ( DB hang to the side)
L leg Split squats (” “)
OH lunges
Sec 3
Alt curls
Delt raises
Alt press
Sec4
R single Leg DL
L ” ”
Bent over row
3min rest
800m run
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