Announcements
BRING A FRIEND, EARN FREE MEMBERSHIP TIME
ATTN: All Clients can bring a friend to any class for FREE
-No fundamentals needed
-Limit 1 free class per friend
-Coaches will modify WOD as needed
HOW TO EARN FREE MEMBERSHIP TIME:
Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.
Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term
If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.
Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!
Your Coach,
Jason
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
4 rounds 20sec each movement
Jumping Jacks
Mt. Climbers
Plank hold
Upward downward dog
MFLH Cardio Party 073124 (AMRAP – Reps)
EMOM × 36:00
MInute 1: 45s Row
Minute 2: 30sec Handstand Hold
Minute 3: 45s Echo Bike
Minute 4: 10 Strict Pull-Ups
Minute 5: 200m Run
Minute 6: 45s Front rack hold 135/95
NOTES: During todays Cardio EMOM, we should essentially be operating at 45 sec on, 15 sec off the entire time. Effort of the machines is up to the athlete, but the idea is to go as hard as you can perform the next movement in a timely manner.
Pace accordingly.
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