Reebok CrossFit Miami Beach – CrossFit

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40 (AMRAP – Rounds and Reps)

18min amrap

18 Box Jumps 30/24

6 Bar M.U.

10 Bear complex’s 135/95

6 Bar M.U.

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Partner 1 Easy Row While Partner 2..

1. 6 Triple Threat Lunges

2. Inchworm forward to

rig(no push up)

3. 10 Airplanes

4. Straight leg kicks to

rower

Core:

-3×10 Pike ups on the rower -30s Reverse plank hold

ev lunge w knee lift + -AMRAP Rev lunge w/ knee lift hop(no DB)*Alt legs each round *Repeat 2x

—2min rest—-

2Rds-40:20

-10- 1- leg DL w/ DB’s + -AMRAP DL hop

*Repeat 2x, then Rest 2min

2Rds-90s:30

-20 DB Lateral Lunges -AMRAP Lateral lunge, lunge, hop across gym

—2min Rest—

2rds-2min:2min

-10 Partner Glute Ham Raise(GHR)

-AMRAP DB Hip Thrusts w/ DB

20min

Reebok CrossFit Miami Beach – CrossFit

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Last Day (Time)

3 Rounds

For time

40 Alt DB Snatches 50/35

10/7 cal bike

20 Box Dips

10/7 cal bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

2x30s Each

-Jump Rope

-Banded Goodmornings J-umping Jacks

-20 Pass Thrus with band -High Knees

-K2Chest stretch

-30s Butt Kicks

-Heel to butt stretch on toe

Core: Tabata Alternate btw -Hollow hold -Superman lifts

For Time…

100 KBS

50 Burpees

*100m Run every 90s **Break up KBS & Burpees however you like

Reebok CrossFit Miami Beach – CrossFit

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1979 (Time)

Teams of 3

Complete a total 1,979 reps of

•Push Press 45/35

•Wall Balls 20/14

•k2E

•Ring Rows

•dubz

•Box jumps

•Push Ups

•sit ups

•Lunges

•kBSDHP 24/16

*all athletes must be working on the same movement.

*all partners can work at the same time.

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Hip Flexor Mobility Then…

2rds

-7 cal bike

-10 Scorpion chest stretch

-10 squats

-10 lunges

-5 burpees

2 Plates: 1-45lb as base, Working weight on top is optional

Sec 1: 45s:15s

-Split squat-right -Lateral Hops over -Split squat-left -Lateral hops over —–Rest 1min— *Repeat 2x

Then 3min…. -200m plate run

Sec 2:45:15s

-Lateral push-ups over -K2E Mtn Climbers -Squat thrust G2O*can do w/ push-up

—1min Rest—

Repeat 2x

-200m run with plate ~24min

**Finish with 6 partner plate push(follow the leader) out back