CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
3rds
5 inch worms
10 scorpions
10 mt climbers
30 single jump rope
Each section is 40on/20of for 3 rds w/ 1 min rest Btwn sections
Sec1
Push ups
DB curls
Sec2
DB Romain DL
KB full swing
Sec3
Reverse lunges
Ploy step ups 20inch box
Sec4
Plank holds
Super-mans
Core
1rd 40on/20 off
High knee taps
Fast Mt climbers
Bicycle crunch
V-ups
Plank knee to elbow
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