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)

Core warm up

12min emom

•9-12 cal bike

•15-20 hollow rocks

•5-7 cal bike

•max HS Hold/plank hold

Lost in the transition (AMRAP – Rounds and Reps)

15min amrap

Buy in: 800m run

15 Pull-ups

15 Floor press 135/95

15/15 single arm bent over rows 50/35

15 H.R. Push ups

Notes/stimulus

**** start fast with that 800m run. Go for a sub 4min.

***This wod is all Push-pull!!! With the movements alternating it should allow you to be able to go big on the sets w/ exemption of the bent over rows.