CrossFit Miami Beach – CrossFit
Metcon (Time)
2 Rounds
50 OH single arm Lunges 50/35
25 Burpees
50 sit ups
25 cal Bike
2 Rounds
50 OH single arm Lunges 50/35
25 Burpees
50 sit ups
25 cal Bike
Teams of 2
50 Power Cleans 135/95
50 Front Squats
50 Jerks
•Every top of 3min both partners run 200m
1 mins each 2 rds
mt. climbers
sonics
Sampson stretch
3 rds
1 min to complete the movement amount range (like an emom)
1. 5-7 10m shuttle run (down&back is 1)
2. 6-10 Burpees
3. 4-8 Strict pull ups
4.10-15 box jumps
5. 12-15 KB swings
6. 10-15 tuck jumps
7. 10-15 box dips
8. 8-12 t2b
9. 10-15 BD curl
10 rest 1 min
4 min rest
400m farmers carry
Warm up
Running drills across the gym
3 rds each section w/ 1min rest btwn sections
1min to run 200m 1min of work 30sec of rest
Sec1
200m run
Wall balls
Rest
Sec2
200m run
Full Kb swings
Rest
Sec3
200m run
Spiderman push ups
Rest
Sec4
200m run
Burpees
3min rest
Core
3 rd 40 on/20 off
Cork screws
Plank rocks
Supermans
Weightlifting
OH Squats (off rack)
5×10
•Athletes choice in weight
Teams of 2
50 DB Snatches
30 cal Row or bike
50 HR Push Ups
30 cal Row or bike
50 synchronized lunges
30 cal Row or bike
50 double sit ups
Warm up
Bike 2rds
1min easy 30sec med 30 hard
Then 2min at the rig for the calf/hamstring stretch
10 mins to run 1 mile
100 dubz (300 singles)
90 alt single arm kb swings
80 step ups
70 hallow rocks
60 OH lunges
50 Burpees
40 push-ups
30 pull ups
20 cal bike
10 Empty BB Bear complex
15 dragon flags
Every 5 min for 20min
50 Dubz
30 wall balls
10 DeadLifts
Skill W/U
12min of work
Max HS Hold
6 strict Ring Dips
6 strict T2B
4 Rounds
400m Run
16 Box jump overs
14 Russian KBs 32/24
12 S2OH 115/85
Warm-up
Drills across the Gym
Sampson Stretch, walking knee to chest, leg kicks,
High knee, butt kicks& C skip
8 min to complete
800m Run
30 wall Balls
6 min to complete
600m run
20 Ball slams
5 min to complete
400m run
10 BB bear complex
4min to complete
200m run 25 Burpees
3min rest
50 cal on the bike
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