CrossFit Miami Beach – CrossFit
Warm-up
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
jump hang bike (Time)
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
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