Announcements
RCFMB x MFLH
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
Reebok CrossFit Miami Beach – CrossFit
Warm Up 040824 (Checkmark)
10min to complete
3 sets
20 Mt. Climbers
10 squat to sissy squats
10 scorpions
5 inch warms
Front Squat (5×5
Work up to 70-75%)
MFLH x RCFMB 040824 (Time)
Every 7:00 x 2 sets:
20 Wallballs 20/14
50′ Bear crawl (25’ fwd,25’ bwrd)
50′ DB Front Rack Walking Lunges
50′ Bear crawl (25’ fwd,25’ bwrd)
20 Wallballs
50′ Bear crawl (25’ fwd,25’ bwrd)
Rx 50/35lb dumbbell
NOTES: Today’s workout is a spin on an old team quarterfinal workout.
This one is all about moving fast. It’s a sprint rest workout. Push the pace.
Aim for unbroken reps on all movements and try to take a chance on those handstand walks kicking up sooner than you might want to. Modifiy the Handstand Walk to 5 Wall Walks and the Pistols to DB Box Step Ups. Target time each set is 4-5 minutes. Modify accordingly
For Completion
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