Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

2 Rounds

50 OH single arm Lunges 50/35

25 Burpees

50 sit ups

25 cal Bike

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

50 Power Cleans 135/95

50 Front Squats

50 Jerks

•Every top of 3min both partners run 200m

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Hero hopper Friday

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

1 mins each 2 rds

mt. climbers

sonics

Sampson stretch

3 rds

1 min to complete the movement amount range (like an emom)

1. 5-7 10m shuttle run (down&back is 1)

2. 6-10 Burpees

3. 4-8 Strict pull ups

4.10-15 box jumps

5. 12-15 KB swings

6. 10-15 tuck jumps

7. 10-15 box dips

8. 8-12 t2b

9. 10-15 BD curl

10 rest 1 min

4 min rest

400m farmers carry

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Running drills across the gym

3 rds each section w/ 1min rest btwn sections

1min to run 200m 1min of work 30sec of rest

Sec1

200m run

Wall balls

Rest

Sec2

200m run

Full Kb swings

Rest

Sec3

200m run

Spiderman push ups

Rest

Sec4

200m run

Burpees

3min rest

Core

3 rd 40 on/20 off

Cork screws

Plank rocks

Supermans

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Weightlifting

OH Squats (off rack)

5×10

•Athletes choice in weight

Trip for 2 (Time)

Teams of 2

50 DB Snatches

30 cal Row or bike

50 HR Push Ups

30 cal Row or bike

50 synchronized lunges

30 cal Row or bike

50 double sit ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Bike 2rds

1min easy 30sec med 30 hard

Then 2min at the rig for the calf/hamstring stretch

10 mins to run 1 mile

100 dubz (300 singles)

90 alt single arm kb swings

80 step ups

70 hallow rocks

60 OH lunges

50 Burpees

40 push-ups

30 pull ups

20 cal bike

10 Empty BB Bear complex

15 dragon flags

Reebok CrossFit Miami Beach – CrossFit

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Your Move (Time)

Every 5 min for 20min

50 Dubz

30 wall balls

10 DeadLifts

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Skill W/U

12min of work

Max HS Hold

6 strict Ring Dips

6 strict T2B

BankHead (Time)

4 Rounds

400m Run

16 Box jump overs

14 Russian KBs 32/24

12 S2OH 115/85

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up

Drills across the Gym

Sampson Stretch, walking knee to chest, leg kicks,

High knee, butt kicks& C skip

8 min to complete

800m Run

30 wall Balls

6 min to complete

600m run

20 Ball slams

5 min to complete

400m run

10 BB bear complex

4min to complete

200m run 25 Burpees

3min rest

50 cal on the bike