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
5-7 min
Joint capsule warm up
Then
2 rounds
3/3/3 cal bike upper-lower-full
20 hollow rocks
15 Superman’s
5/5/5 good mornings
Then
30sec each
•deadlifts
•high pulls
•muscle cleans
•P. Cleans
Rhino Pt. 1 (AMRAP – Rounds and Reps)
10min amrap
5 Deadlifts 225/155
10 Bar hopping Burpees
15 Cal Bike
~3min Rest~
Rhino pt. 2 (AMRAP – Rounds and Reps)
10min amrap
6 Cal Bike
9 P. Cleans 135/95
12 HSPU
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