CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

22 min amrap

Synchronized

•50 KBs

100m Run

•50 Burpees

200m Run

•50 DeadLifts 135/95

400m run

•50 step ups

800m run

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Coaches choice

2 rds 1min each

Battle rope

Rainbow slams

OH kB hold

Bike

Ring rows

Russian twist

Jumping jacks

Row

Plank hold

Lunge hops

1min rest

Core coaches choice

CrossFit Miami Beach – CrossFit

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Air (Time)

4 Rounds

30 Front Rack Lunges 115/85

20 HR push ups

10 C2B Pull ups

CrossFit Miami Beach – CrossFit

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Fire (AMRAP – Rounds and Reps)

6 Rounds of

3min on: 1min off

10 Hang Cleans 135/95

8 dips ring or box

10/7 cal bike or 12/10 row

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Partner bike 6 min

Crab crawl out

10 Sonics

10 mt climber to hamstring extension

Bear crawl back

10min emom

12 alt db snatch

8min AMRAP

15 goblet squats

10 alt kB cleans

5 burpee over kB

2min rest

6min ascending ladder

2,4,6,8….

Box jumps

kB swings

4 min to complete

60 wall balls

2min max sit ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Banded 3rds

10GM

10Curls

10 Oh press

30 jumping jacks

Running clock

21-15-9

DB thrusters

Burpees

T2B

15-12-9

Gorilla rows

Slam balls

OH lunge

12-9-6

DB floor press

Renegade rows

V-ups

1000m row

CrossFit Miami Beach – CrossFit

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Wind (Time)

5 Rounds

10 P. Snatches 135/95

20 Wall Balls 20/14

Metcon (Time)

2 Rounds

50 sit ups

50 leg raises

CrossFit Miami Beach – CrossFit

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Earth (Time)

2 Rounds

800m Run

25 Burpee T2B

25 Box jumps

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm up

Partner row 6min AMRAP

10 Mt climbers

10 inch worms

10 scorpions

4rds

30 dubz

15 kB G2OH

10 box jumps

3 rds

100m run

20 revers lunge

10 burpees

2rds

20cal bike or 30 cal row

100m 1 arm OH DB carry

1rd

10 man makers

Core

Strict 20 set t2b (R,M,L)

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Monday

Warm up

Running drills

8mins to complete

800m run

30 DB clean and jerks

8 min to complete

800m run

40 wall balls

8min to complete

800m run

50 Russian kB swings

800m run

Core

4rds 30 sec each movement

Plank up down

V-ups

Heel taps

Rest