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 (Checkmark)

Warm up
10min to complete
2 rounds
5/5 over and back
10/10 Bend and extend
10 crab bridges
10 deadlifts
5 high pulls
5 muscle cleans
5 Jerks

Deadlift (1×10 @ 60%)

Deadlift (1×5 @ 75%)

Deadlift (1×10 @ 60%)

Lion (AMRAP – Rounds and Reps)

9min ladder
1-2-3-4-5-6-7….
Cleans and jerks 205/135
2-4-6-8-10-12…..
Burpee box jump overs 30”/24”

Notes/stimulus
***Heavy Stimulus!!! So set up and execution on the barbell will be important .
**First 3-4 sets are not a problem. As you get deeper into the ladder; the burpees box jump overs will take affect. Heart rate will increasingly get more difficult to slow down. So keep them steady.