CrossFit Miami Beach – CrossFit
Metcon (Distance)
Get Outside
10 Rounds:
• 1′ Jog
• :10s Sprint (all out)
• :50s Walk
Get Outside
10 Rounds:
• 1′ Jog
• :10s Sprint (all out)
• :50s Walk
8 Rounds:
8 Pistol
8 SDHP
8 H.R. Push-up
8/8 Plank Row
8 Box Jump
1. Oblique V-Up Crunch
2. Arm pulses
3. Hollow to Cannonball
4. Starfish to Jacknife
5. Rev Crunch
For Time:
60 Box Jump
40 Squat Clean
20 HSPU
———
Rx 135/95
4 Sets (1′ ea movement):
• Devil Press
• 5-10m Shuttles Run
• Devil Clean
• Hollow Hold
• Rest
*** Alt sets with L/R arm ***
———
Rx: 50/35
3Rds: 20 of each
Alt Single Leg V-Up
Hollow Rocks
Leg Extensions
Crunches
10 Rounds:
15 Air Squat
10 KBS
5 Box / Tuck Jump
Buy-out: 30 Three-Point V-up
21′ AMRAP
7 Power Clean
21 Double-under
7 S2OH
21 Double-under
7 Clean & Jerk
21 Double-under
Buy-out: 100 Bicycle Kick
———
Rx 135/95
5 Rounds:
400m run
15 Thruster
Buy-out: 100 Leg Raise
———
Rx 95/65
For Time:
10 Rounds:
12 Alt DB Snatch
8 Burpee Box Jump
———
Rx 50/35
24″/20″
Recent Comments