Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 rounds
10 cat cow
10/10 bend and ext
5 Squat to sissy squat
10 scorpions
5 dive bombers
Then
Hit warm up
Every 30sec for 2min
10 squat jumps
Max high knees
Back Squat (3×10
@45-50-55%)
Cascade (AMRAP – Reps)
Every 3min for 18min
Add a round every set
0-3min
1 round
3 Clean and jerks 135/95
3 Bar-Facing Burpees
3-6min
2 rounds
3 Clean and jerks 135/95
3 Bar-Facing Burpees
6-9min
3 rounds
3 Clean and jerks 135/95
3 Bar-Facing Burpees
Etc….
Notes/stimulus
*** Don’t get sucked into the first three rounds!!! Those will bring in a false sense of security. The wod doesn’t start till the round of 4.
** try to maintain a pace of 1 round every 30sec. This will be the pace that will allow you to complete all 6 sections.
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