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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Pizza game

8min AMRAP

10 DB push press

8 curls

6 bent over kick back

30 singles

2min rest

6min AMRAP

10 alt kb gorilla Rows

10 DL

10 jumps over kb

2min rest

4min AMRAP

10 walls balls

5 T2B

2min rest

2 min max rep

Burpee box jumps

Core 30 AB roll outs

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MB Conditioning 012819

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

6 min Partner Amrap

Row

10 Banded GM

10 Mt climbers

10 scorpions

3 rds each section 40on/20 off w/ 1min rest btwn

Sec1

1 kb swing into 1 Russian swing

1 kb SDHP into 1 press

10m shuttle run (rig out and back)

Sec2

Alt DB snatch

Alt bent over fly

Burpee reach

Sec3

1 push up into 1set of shoulder taps

1 squat into alt revers lunges

Box jumps

Core 20 sets of strict T2B (R,M,L)

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MB CrossFit 012519

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CrossFit Miami Beach – CrossFit

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CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Steven RendonMB CrossFit 012519
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MB Conditioning 012419

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm-up

Running drills

10 min death by shuttle run

If caught bike or row the rest of the time

3min rest

2 rds each section 45 on/ 25off

With 1 min rest btwn each section

Sec 1

Bent over flys

Floor press

Sec2

Ploy step ups

Shoulder taps

Sec3

Hopping lunges

Banded GM

Core

100 plank jacks

Steven RendonMB Conditioning 012419
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