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 080823 (No Measure)

Warm Up Pt1
2 rounds
20 Heel Drives
10/10 Bend and Extend
10 upward downward Dog
10 Baby Makers

Warm up Pt2
10 Front Squats
10 Dubz
10 Push press
10 Dubz
10 thrusters
10 Dubz

Notes:
*** on the thrusters make sure your driving the bar off your shoulders with your legs as opposed to pressing it.
** try and find your rhythm on these short double under sets.

Going Down (Time)

3 Rounds
30 Dubz
15 Front Squats 115/75
10 Bar hopping burpees
30 Dubz
10 S2OH
10 Bar hopping burpees
30 Dubz
5 Thrusters
10 Bar hopping burpees

Notes/Stimulus
***Make no mistake this is a Grinder!!!
** Don’t get caught up looking at the bar work. This one is all about how steady you can keep the burpees. The faster your burpees the harder it is to keep your heart rate down.
*You should aim to perform all the Barbell work unbroken.