Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

20 Calf raises

20 Toe Raises

10/10 bend and ext

10 knee rotations

5 squat to sissy squat

Back Squat (10 @ 60%
7 @ 70%
5 @ 75%)

Back Squat

Back Squat

Up (AMRAP – Reps)

3:00 ON / 1:30 OFF x 3

7 Single Arm Devil’s Press (50/35)


50 Foot Single Arm Overhead Lunge (50/35)


7 Single Arm Devil’s Press (50/35)


50 Foot Single Arm Overhead Lunge (50/35)


•Max Wall Balls in the remaining time (20/14)



*Perform the single arm devil’s press and single arm overhead lunges all on one arm before switching to the other arm

*If there is no space for walking lunges perform 16 reps as a modification.

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

121623 (Time)

Teams of 2

4 rounds for time

30 cal bike

25 pull ups

20 hang squat cleans 135/95

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min

Joint Capsule work

Then

2min HIT

Going the Distance (AMRAP – Rounds and Reps)

30min amrap

50 sit ups

20 cal row or ski

40 Push ups

20 cal row or ski

30 step ups 24/20”

20 cal row or ski

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – MB Conditioning

121523 (Checkmark)

Every 3min for 27min

A)20/15 cal bike

15 Burpees

B) 20/15 cal bike

20 Plate G2OH

C) 20/15 cal bike

18 Step ups

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – MB Conditioning

121423 (Time)

100 Dubz/ 250 Single Unders

100 Single DB lunges

100 Dubz/ 250 Single Unders

75 weighted sit ups

100 Dubz/ 250 Single Unders

50 H.R. Push ups

100 Dubz/ 250 Single Unders

25 pull ups

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 scorpions

10 weighted prone int/ext rotation

10 pike up pike down

10/10 bend extend

5/5 figure 4 rotations

10 PVC Pipe OH Squats

Barbell warm up

10 reps each

Deadlifts

OH Squats

Press

Push press

Push jerks

Overhead Squat (Increase weight on every set
1×10
1×7
1×5)

Overhead Squat (Increase weight on every set
1×10
1×7
1×5)

Overhead Squat (Increase weight on every set
1×10
1×7
1×5)

Broken Glass (AMRAP – Rounds and Reps)

6min amrap

15 Deadlifts 155/105

12 Bar Hopping Burpees

9 S2OH

3min rest

6min amrap

15 Deadlifts 155/105

12 Bar hopping Burpees

9 S2OH

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – MB Conditioning

121323 (Checkmark)

Every 10min for 30min

800m Run

30 Box jump overs

30 Wallballs

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 rounds

30 Heel Drives

20 Banded lat pull downs

10 Dive bombers

Skill/Strength (Time)

30 single Strict Pull ups

*35 Dubz after every 5 reps/10 attempts scale down

Don’t trip (Time)

4 rounds

24 Alt DB Snatches

18 Box Jumps

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

15 cal row

5 reps

Frontal raises

Lat raises

Bent over flies

Scare crow

Presses

Skill (Checkmark)

3 sets

8 – 10 rep

Kick ups + 30-45 sec holds

3 sets

Nose to wall Hold 30-45 sec

5 MiN EMOM

3 wall Climbs

Hard Rock (AMRAP – Reps)

Every 2min for 18 min

A 200м RuN

Max cal Row

B) 200 Run

Max T2B

c) 200м RuN

MAX P. Cleans 185/125

Notes/stimulus

**** keep your run Consistent no need to sprint. Keep it between 35-50sec.

*** on the row keep your stroke rate between 18-25. Use your length to get a cal per stroke. Woman between 2 to 3 strokes per cal.

**break up your T2B in manageable quick sets. First set being the bigger set

*keep the cleans to quick singles. By the time you reach them your midline and grip will be fatigued.

Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – MB Conditioning

121223 (Checkmark)

0-6min

50/40 cal bike

6-14min mark amrap

15 burpees

20 Russian KBS

15 T2B

14-20min mark

50/40 cal bike

20–28min mark amrap

15 burpees

20 Russian KBS

15 T2B