CrossFit Miami Beach – CrossFit

WArm up (Checkmark)

2 rounds

20 Shoulder Taps

10 scorpions

5 Upward downward dog

15 Calf Raises

15 Toe Raises

5 Single leg hops fwd and back wards

5 Tuck Jumps

Skill strength (AMRAP – Reps)

Skill Strength

5 sets

20sec wall facing HS hold into max strict HSPU or 1 negative

010225 (Time)

For time

4 rounds

50 Dubz /120 single Unders

40 Lunges

30 Alt DB Snatches 50/35

Core (Checkmark)

5min of core

CrossFit Miami Beach – CrossFit

WArm up (Checkmark)

2 rounds

20 Shoulder Taps

10 scorpions

5 Upward downward dog

15 Calf Raises

15 Toe Raises

5 Single leg hops fwd and back wards

5 Tuck Jumps

Skill strength (AMRAP – Reps)

Skill Strength

5 sets

20sec wall facing HS hold into max strict HSPU or 1 negative

010225 (Time)

For time

4 rounds

50 Dubz /120 single Unders

40 Lunges

30 Alt DB Snatches 50/35

Core (Checkmark)

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Skill strength (Checkmark)

Skill Strength

5 sets

20sec wall facing HS hold into max strict HSPU or 1 negative

010225 (Time)

For time

4 rounds

50 Dubz /120 single Unders

40 Lunges

30 Alt DB Snatches 50/35

Core (Checkmark)

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

()

5 rounds

100m farmers carry

10 cal bike

15 teepee push ups

100m plate OH carry

10 cal bike

20 jumping lunges

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

WArm up (Checkmark)

2 rounds

20 Shoulder Taps

10 scorpions

5 Upward downward dog

15 Calf Raises

15 Toe Raises

5 Single leg hops fwd and back wards

5 Tuck Jumps

Skill strength (AMRAP – Reps)

Skill Strength

5 sets

20sec wall facing HS hold into max strict HSPU or 1 negative

010225 (Time)

For time

4 rounds

50 Dubz /120 single Unders

40 Lunges

30 Alt DB Snatches 50/35

Core (Checkmark)

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

WArm up (Checkmark)

2 rounds

20 Shoulder Taps

10 scorpions

5 Upward downward dog

15 Calf Raises

15 Toe Raises

5 Single leg hops fwd and back wards

5 Tuck Jumps

Skill strength (AMRAP – Reps)

Skill Strength

5 sets

20sec wall facing HS hold into max strict HSPU or 1 negative

010225 (Time)

For time

4 rounds

50 Dubz /120 single Unders

40 Lunges

30 Alt DB Snatches 50/35

Core (Checkmark)

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

WArm up (Checkmark)

2 rounds

20 Shoulder Taps

10 scorpions

5 Upward downward dog

15 Calf Raises

15 Toe Raises

5 Single leg hops fwd and back wards

5 Tuck Jumps

Skill strength (AMRAP – Reps)

Skill Strength

5 sets

20sec wall facing HS hold into max strict HSPU or 1 negative

010225 (Time)

For time

4 rounds

50 Dubz /120 single Unders

40 Lunges

30 Alt DB Snatches 50/35

Core (Checkmark)

5min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

123124 (AMRAP – Rounds and Reps)

25min amrap

24 cal Bike

24 Wallballs 20/14

25 cal row

25 Alt DB Snatches 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

123124 (AMRAP – Rounds and Reps)

LAST WORKOUT OF THE YEAR <3 TEAMS OF 2
28min amrap

24 cal Bike

24 Wallballs 20/14

25 cal row

25 Alt DB Snatches 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

123124 (AMRAP – Rounds and Reps)

LAST WORKOUT OF THE YEAR <3 TEAMS OF 2
28min amrap

24 cal Bike

24 Wallballs 20/14

25 cal row

25 Alt DB Snatches 50/35