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 wod (Checkmark)

10min amrap

20 Mt Climbers

10 Med ball cleans

20 Sit ups

10 scorpions

20 med ball Push press

10 Tuck jumps

then

30 sec each

clean high pulls

muscle cleans

power cleans

push press

clean and jerks

Keep Reppin (Time)

21-18-15-12-9-6-3

•P. Cleans and jerks 95/65

•bar facing burpees

notes/stimulus

*** On the early sets 21-18-15 try to keep it in 2 sets. Use the first half of the burpees to recover then you can speed them up.

** no need to start of too fast. The deeper you get into the work out the easier it gets.