MB Conditioning 041919

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CrossFit Miami Beach – MB Conditioning

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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

Steven RendonMB Conditioning 041919

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