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)

Warm up:
10min amrap
20 Knee rotations
5/5 figure 4 rotations
10 sissy Squats
5/5 warrior pose banded pull aparts
20 Mountain Climbers

Barbell work (No Measure)

Barbell work
10 reps each (first 5 on coaches command)
•Snatch pulls
•Heaving Snatch Pull Unders
•Squat Snatch

Off the Wall (AMRAP – Reps)

0-10min to complete
30 Squat Snatches

10-22min ladder
3-6-9-12-15-18….
•T2B
*after every set
4 single arm Devil Cleans 50/35
12 DB Lunges

Notes/Stimulus
*** Stay steady on your snatches. No need to speed through. Make sure you set yourselves up the same every rep. 10min is enough time to finish.
** the Beginning of Pt 2 is deceiving. Small sets of T2B in the begging but as you move through deeper it gets dicey quick. At that point break them up in quick sets.