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

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

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

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

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

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

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

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired

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

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired

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

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired

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

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 121024 (Checkmark)

5 Rounds

2minon 1min off

A)15/12 CAL BIKE

MAX Burpees

B)15/12 CAL BIKE

MAX Russian KBS

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

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired

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

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired