CrossFit Miami Beach – MB Conditioning

Conditioning (Checkmark)

50/40 cal bike

50 push ups

50 air squats

50 sit ups

40/30 cal bike

40 db floor press

40 db squats

40 v-ups

30/20 cal bike

30 burpees

30 thrusters

30 t2b

CrossFit Miami Beach – CrossFit

warm up (Checkmark)

2 rounds

10 calf raises

10 toe raises

10/10 bend and ext

5/5 figure 4 rotations

20 Dubz

Cardio Party 120424 (Time)

Every 5min for 30min

50 Dubz

300m row

25 Wallballs 20/14

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Heel Dives

10 scorpions

10 Sonics

5 bottom of the burpee

5 top of the burpee

100m run

MFLH Solo 120324 (Time)

2 Rounds:

32 DB Snatch 50/35

24 Box Jumps (20/24)

16 Burpees

800m run

Core work (Checkmark)

5min of core

Coaches Choice

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Heel Dives

10 scorpions

10 Sonics

5 bottom of the burpee

5 top of the burpee

100m run

MFLH Solo 120324 (Time)

2 Rounds:

32 DB Snatch 50/35

24 Box Jumps (20/24)

16 Burpees

800m run

Core work (Checkmark)

5min of core

Coaches Choice

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Heel Dives

10 scorpions

10 Sonics

5 bottom of the burpee

5 top of the burpee

100m run

MFLH Solo 120324 (Time)

2 Rounds:

32 DB Snatch 50/35

24 Box Jumps (20/24)

16 Burpees

800m run

Core work (Checkmark)

5min of core

Coaches Choice

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Heel Dives

10 scorpions

10 Sonics

5 bottom of the burpee

5 top of the burpee

100m run

MFLH Solo 120324 (Time)

2 Rounds:

32 DB Snatch 50/35

24 Box Jumps (20/24)

16 Burpees

800m run

Core work (Checkmark)

5min of core

Coaches Choice

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Heel Dives

10 scorpions

10 Sonics

5 bottom of the burpee

5 top of the burpee

100m run

MFLH Solo 120324 (Time)

2 Rounds:

32 DB Snatch 50/35

24 Box Jumps (20/24)

16 Burpees

800m run

Core work (Checkmark)

5min of core

Coaches Choice

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Heel Dives

10 scorpions

10 Sonics

5 bottom of the burpee

5 top of the burpee

100m run

MFLH Solo 120324 (Time)

2 Rounds:

32 DB Snatch 50/35

24 Box Jumps (20/24)

16 Burpees

800m run

Core work (Checkmark)

5min of core

Coaches Choice

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Heel Dives

10 scorpions

10 Sonics

5 bottom of the burpee

5 top of the burpee

100m run

MFLH Solo 120324 (Time)

2 Rounds:

32 DB Snatch 50/35

24 Box Jumps (20/24)

16 Burpees

800m run

Core work (Checkmark)

5min of core

Coaches Choice

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 Heel Dives

10 scorpions

10 Sonics

5 bottom of the burpee

5 top of the burpee

100m run

MFLH Solo 120324 (Time)

2 Rounds:

32 DB Snatch 50/35

24 Box Jumps (20/24)

16 Burpees

800m run

Core work (Checkmark)

5min of core

Coaches Choice