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 080923 (No Measure)

Warm up:
5min of banded shoulder Mobility

Then
3 Rounds
150m row (focus on technique)
15 elevated calf raises
10 Banded pull downs
5 Kip Swings

Hold Up (Time)

Every 7min for 21min
500m row
35 Pull Ups
20 Box Jump Overs 24/20

Notes/ stimulus
*** This WOD is all About the PuLL Ups. Don’t make the mistake on trying to go unbroken. It will cost you. Break them up from the jump.
**On your row. Be efficient. Use your length and proper mechanics. Row should be 70% legs. Don’t get caught using too much of your upper body.
*Box jumps should be steady.