Reebok CrossFit Miami Beach – CrossFit
Warm up072423 (No Measure)
Warm up:
10min amrap
10 Pec Flys off of medball
10 DB Pull overs off of medball
10 Banded warrior pull aparts
Skill 072423 (No Measure)
Skill:
4 sets
Dips 10sec hold at the top=>10sec hold at the bottom
3 Power Kips
Notes/Stimulus:
*** keep the rings pressed into the bottom. Thumbs should be point forward through out the rep not inward towards your belly button.
** On the power kips extend the hips aggressively so that you can make contact with the bar at the hips or as close as possible.
Hold On (AMRAP – Rounds and Reps)
12min amrap
30 Dubz
15 Wallballs 20/14
5 TNG P.Cleans 155/105
*7 bar hopping burpees if the Wallballs or Cleans are not unbroken.
Notes/Stimulus
***stay relaxed on the DUBz. Rope should be moving through the wrist not the shoulders.
**rep scheme isn’t high enough to break Hold on.
*transition may take a little longer but use the clock to take note of your time. Transition should be between 8-15sec.
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