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
3 rounds
10 Calf raises
10 Toe raises
10 prone int/ext rotation

Karate Chop (AMRAP – Reps)

1 round
10 Snatch High Pulls
10 Muscle Snatch
10 Power Snatch

7min amrap
50/40 cal Bike
30 Box Jump Overs 24/20”
*Max Power Snatches 135/95

Rest 3min

6min Amrap

40/30 cal Bike
20 Box Jump Overs 24/20”
*Max Power Snatches 155/105

Rest 3min

5min AMRAP
30/20 cal Bike
10 Box Jump Overs 24/20”
*Max Power Snatches 165/115

Notes/stimulus
*** This one’s fun!!! You will have plenty of time to perform Snatches after your buy in.
** No Need to sprint the Bike. Keep the watts between 350-450 for the men and 250-350 for the women. Going all out will affect your box jump overs as your legs will be extremely loaded.
*For your Snatches: Take your time setting your self up. Be deliberate on every set up. These reps should be quick singles.