CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
W/U wod
4min
20sec each
•banded Pull downs
•dive bombers
•Squat jumps
2min rest
Section 1 Lower
8min
•20sec wall sit w/ Plate push outs (sprint)
•40sec air squat (pace)
2min rest
Section 2 upper
8min
20sec DB hammer curls (sprint)
40 sec DB Tricep kick outs(pace)
2min rest
Section 3 Mid
3 Rounds
30sec each
•Plank hold
•right Plank hold
•left Plank hold
•rest
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