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)

2 rounds

3/3/3 cal bike upper-lower-full

20 banded pull aparts

15 banded good mornings

10 Banded high Pulls

5 kip swings

Then

Every :30 for 2min

30 High Knees

3 Burpees

36 (Time)

Every 6min for 24min

18/15 cal bike

12 single en devil press to Lunge 50/35

6 Bar M.U.

Notes/stimulus

*** look to move fast on the bike. This is meant to be uncomfortable.

** stay smooth and consistent on the devil press to lunge. You will be fatigued at this point and this movement takes time. By far the most mental portion of the wod.

*try not to break up the M.U. more that 2-3 sets.