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

30 Heel Drives

30 single unders

10 Bottom of the burpee

10 Top of the Burpee

20 Dubz

5 Snatch Hight Pull

5 Muscle Snatch

5 P. Snatches

No Fala (AMRAP – Reps)

0-15min

2min on: 1min off

50 Dubz

7 P. Snatches 135/95

Max cal row

15-25min

Amrap

10 Triple V-ups

15 dips

Notes/stimulus

**** keep to good mechanics on the Dubz. Feet underneath your hips as well as your hands just beside them. Any extra movement can cost you a great deal of energy.

*** quick Singles on your snatch. Make sure you set your self properly to keep your back flat on your first and second pull.

**Row your butt off on that row!!!

*Part 2 is all about the v-ups. Don’t sprint!!! That muscle fatigue in that midline is serious. Break up those dips to give you some rest before going back to the v-ups.