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

10/10 bend and ext on post

10 calf raises

10 Toe raises

5 Tuck jumps

10 upward downward dog

10 Scorpions

20 Shoulder taps

Old School (Time)

10-20-30-40-50

Alt DB Snatches 50/35

After each set

20 Push Ups

15 Box Jump overs 24/20

Notes/stimulus

***This wod is a play off of an old school open wod. As The Snatch rep gets higher; you will want to break up those reps up to 2-3 sets.

**Push ups wont be difficult early on but later in the wod muscle fatigue can set in. just like the db snatches; start breaking them ups.

*Keep the Box jumps steady to give your shoulders a little bit of a breaqk.