CrossFit Miami Beach – CrossFit
Metcon (Time)
5 Rounds
20 Lat. Squat Jumps
20 Push Ups
20 Alt. DB Snatch or Object
MB CrossFit 032820
CrossFit Miami Beach – CrossFit
Metcon (No Measure)
5 Rds
10 Single Leg KB DL to Bentover Row- left
30s KB Squat Thrust to Vertical Jump
10 Single Leg KB DL to Bentover Row- right
20 Squat Thrust to Single-arm SDHP-alternate arms
30s St Leg DL to Goblet Squat
–1min REST
MB CrossFit corona 9
CrossFit Miami Beach – CrossFit
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
MB CrossFit Corona 9
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Keep ‘Em Separated
Tabata #1:
* Mountain Climber
* Push-up
Tabata #2
* Air Squat
* Burpee
Tabata #3
* Lunge Hop
* Plank Shoulder Taps
Tabata #4
* Hollow Rock
* Flutter Kick
*** 1` rest between tabatas ***
MB CrossFit corona 8
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time
21-15-9-15-21
Thrusters w/obj
Push ups
After each set 20 hollow rocks
MB CrossFit corona 7
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 sets
3min on-1min off
7 C&J (any Objects)
14 Box Jumps/Step Ups/Tuck Jumps
21/21 Bicycle Kicks
MB Crossfit corona 6
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
5 HSPU
10 Pistols
15 Pull Ups- use door frame/chair, rows
20 Burpees
MB CrossFit corona 5
CrossFit Miami Beach – CrossFit
Metcon (Time)
400m run or 10 flights of stairs
1 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
200m run or 6 flights of stairs
2 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
100m run or 3 flights of stairs
3 RDS
10 Plank ups (w/towel)
15 Roman Twists (2 count)
20 knee drives in the plank
MB Crossfit 032120
CrossFit Miami Beach – CrossFit
Metcon (Time)
At-home Kalsu
Every Min 5x Burpees every top of the min
Accumulate 200x Thruster (any object)
•and yes you start the Burpees on the first min
MB CrossFit 032020
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Warm up
3 rounds
5 inch worm
10 vertical jumps
5 Sampson stretch
10 jumping jacks
5 sets
3’ on 1’ off
12 push ups
9 kbs with an object
6/6 lunges with an object
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