MB Conditioning 053119

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

W/U wod

4min

20sec each

•high knees

•vertical jumps

• butt kicks

2min rest

Section 1 Aerobic

4 Rounds

75sec each

•cal Row

• cal Bike

2min rest

Section 2 upper

5min

12sec DB floor press (sprint)

48sec mountain climbers (pace)

2min rest

Section 3 Mid

5min

12sec Russian twist

48sec v-ups

Steven RendonMB Conditioning 053119
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MB Conditioning 053019

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

W/U wod

4min

20sec each

•banded Pull downs

•dive bombers

•Squat jumps

2min rest

Section 1 Lower

8min

•20sec wall sit w/ Plate push outs (sprint)

•40sec air squat (pace)

2min rest

Section 2 upper

8min

20sec DB hammer curls (sprint)

40 sec DB Tricep kick outs(pace)

2min rest

Section 3 Mid

3 Rounds

30sec each

•Plank hold

•right Plank hold

•left Plank hold

•rest

Steven RendonMB Conditioning 053019
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MB Conditioning 052919

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CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Section 1

3 Rounds

30sec of work:30 sec of rest

•dubz

•DB Squat Cleans

•dubz

•slam Balls

•dubz

• KB G2OH

•dubz

•DB Push Press

2min rest

Section 2 Mid

1min each for 5 min

•hollow rocks

•Superman’s

•toe touches

• leg raises

• scissor kicks

31min

Steven RendonMB Conditioning 052919
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MB Conditioning 052819

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CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

W/U Wod

20sec each for 4min

•jumping jacks

•high knees

•Squat Jumps

2min break

Section 1 Lower

9min

6 sets

•30sec cal Row (Sprint)

•60sec Lunges (Pace)

2min rest

Section 2 Upper

5min

•12sec push-ups (sprint)

•48sec dB Rows in push-up position (pace)

2min rest

Section 3 Mid

5min

•12sec Bicycle Kicks (sprint)

•48sec sit-ups (Pace)

2min rest

Burn out

Tabata

• banded triceps pull down

• banded bicep curls

39min running clock

Steven RendonMB Conditioning 052819
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