CrossFit – Tue, Mar 5

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 sets:

5 inchworm to Push-Ups

10 upward downward dog

10 V-ups

10 Air Squats

15 Kipping Swings (feet together, legs straight, toes pointed)

MFLH Partner Wod 030524 (Time)

4RFT:

30/24 Calories (2 machine working simultaneously)

20 Strict Handstand Push-Ups (split reps, one partner works while the other partner holds a handstand)

30 Toes to Bar (split reps, one partner works while the other partner hangs)

20 Synchro Goblet Squats (70/53)

Notes: For the partner Work out, athletes are going to need two machines to work through as well as two kettle bells for the goblet squats. And this work out, athletes will complete each movement in its entirety before moving together to the next one and may not begin until both are finished.

Flow: both partners are on machine of choice, working towards the designated number of calories. If athletes would rather run than use a machine, run 300 m. The

handstand, push-up reps should be split evenly, and only one partner is performing handstand push-ups, while the other partner is holding a handstand. The toes to bar are the same concept as the handstand push-ups. The goblet squats will be done synchro where the synchro portion is at the bottom of the squat for today.