Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm Up (No Measure)

10min amrap
20 Heel Drives
10 pron ext/int rotation
10 upward downward dog
5/5 PVC Pipe over unders
10 Banded OH Squats
50 single unders

*look to complete 2 rounds

Skill (No Measure)

HSPU work

2×1 max HS hold

3×5 Head Stand Knee Tucks

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Notes/stimulus

*** This is a classic CrossFit workout. Keep your 400m run consistent. Aim to perform all the OH Squats unbroken. Take a quick moment to settle down before picking up the barbell.