CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
FLEX FRIDAY
Warm-Up:
5min of flexing in the mirror ? JK…
Play the song “Roxanne” by The Police.
Everytime the song says “Roxanne” they do a burpee. In the time between, you can have them do various Holds or movements….hollow/plank/bottom of squat/jumping jacks/etc
2 Rounds…
A
•DB Single arm press(non-working arm stays OH)
30s Each -Rt arm/left/both
•1min Inch Worms across floor
–1min Rest—
B
•DB Bicep Curl, 30s each
Half(full extension to 90°)/half(90° to full flexion)full ROM
•1min Bench/Box Dips
–1min Rest—
C
•DB Floor Press -30s each -Rt/Left/Both
•1min Renegade Row Monster Crawls
–1min Rest—
D.
•1-arm skull crushers -30s each -Rt/left/both
•1min Crab crawl(fwd/bkwrd)
–1min Rest—
——–‐
Finish with 5rd Sprint on AB
30s:1min rest
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