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:
2 rounds
20 Calf Raises
15 Toe raises
10 Mountain Climbers
5/5 ATG split squat

Then

2 rounds
20 hollow rocks
10 Hang P. Cleans (BB)
5 Kip swings

Give it to me (AMRAP – Rounds and Reps)

20min amrap
50 Air Squats
15 Hang P. Cleans 135/95
50 Lunges
20 T2B

***Keep in mind the effects on how the volume of reps of air squats and lunges will play on the Hang P. Cleans and T2B.
** your legs will be heavy and your explosiveness on the hang Cleans will be tough to execute. Break up the barbell as needed. 2-3 sets.