MB Conditioning 103018

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

6min Amrap

10 Mt climbers

10 sonics

10 seated wall ball toss

Each section 3rds 40on/20 off 1min to run 200m btwn sections

Sec1

DB Bridge floor press

Alt skull crushers

Sec2

Alt curls

OH press

Sec3

Split squat R

Split squat L

Sec4

DB push up row

Thrusters

Core/skill

20 Turkish get ups

Steven RendonMB Conditioning 103018
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MB Conditioning 102918

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Running drills across the gym

10 min death by shuttle run 30m

If caught burpees for the rest of the time

2min rest

3rds 45 on /15 off

10 jumping jacks / 5 tuck jumps

8 plank windshields/ 5 push ups

10 revers lunges/ 5 jump squats

10 crab toe touch/ 5 hip raises

1min rest

3 rds 40on/20off

KB hike to swing

KG OH walk 20 R/20 L

KB SDHP

Core

100 wallball sit ups

Steven RendonMB Conditioning 102918
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MB Conditioning 102418

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

2 rds banded

10 pull aparts

10/10 single arm overhead press

10 GMs

Each section 3rds 0f 45 on/15 off 1min rest btwn sections

Sec1

Alt DB curl to press

4push ups/ 4 supermans

Alt delt front and side raises

Sec2

DB squat cleans

4 v-ups/ 4 straight leg sit ups

DB oh revers lunges

Sec3

DB alt bent over row

6 Alt hanging L/ 6 vert jumps

DB incline fly (off med ball)

3x 30 sec max bike

Go every 90 sec

Steven RendonMB Conditioning 102418
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