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 080323 (No Measure)

Warm up:
10min to complete
2 Rounds
10 Banded Cat cow
7 Front raises
7 Lat raises
7 Bent Over Rows
7 Up Right Rows
5/5 ATG split Squat heel to toe
10 Cyclist Squats

Skill (No Measure)

10min
Skill:
Kipping HSPU work

Notes
*** we will focus on your set up as well as knee position on the kip.

Break up to Make Up (Time)

5 rounds
500m row
10 Box Jump Overs 24/20”
20 Push ups

Notes/stimulus
*** Keep proper technique on the rower (legs-hips-arms-arms-hips-legs). Use your length.
** Drive your arms on the box jumps. The faster your arms move the more power you generate to jump.
*Break up the Push ups as necessary as muscle fatigue sets in. It’s ok to test your limits on volume. It will be 2-3min between sets on the push ups.