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)

3 rounds

10 baby makers

5 Squat to sissy squats

10 bent knee windshield wipers

5/5 single leg glute bridges

10 bent arm scorpions

Barbell warm up

:30 sec each

•vertical jumps

•clean high pulls

•high knees

•Muscle cleans

•jumping jacks

•P. Cleans

Adrenaline (AMRAP – Reps)

20min running clock

0-4min

5 P. clean 55/105

5 bar facing burpees

Max cal bike

4-8min

2 rounds

5 P. clean 55/105

5 bar facing burpees

Max cal bike

8-12min

3 rounds

5 P. clean 55/105

5 bar facing burpees

Max cal bike

12-16min

4 rounds

5 P. clean 55/105

5 bar facing burpees

16-20min

5 rounds

5 P. clean 55/105

5 bar facing burpees

Max cal bike

*score is total reps and calories combined.

Notes/stimulus

*** This one is mental. Start fast on this one. Especially on the bike. As you approach the end of your 4min(30-45sec) slow down your pace on the bike. This will allow you to get right to work on the barbell.