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)

10min amrap

10 banded pull aparts

10 banded bent over rows

5 Kip swings

20 frog thrusts

Core wod (Checkmark)

10min EMOM

A)5-7 Strict T2B

B) 20-25 hollow rocks

Ferry Boat (Time)

5 rounds

21 cal row

15 Pull ups

9 thrusters 95/66

notes/stimulus

***Just Shit up and go!!!! Aim to keep the row sub 1-1:15. As you get deeper in the wod it will get increasingly difficult but still attainable.

** try to hold on to going unbroken as long as you can. If not this should still be no more than 2 sets.

*thrusters should be unbroken as well.