CrossFit Miami Beach – MB Conditioning
Warm-up
Hip & ankle mobility
3x20s Each
High Knees
Mountain Climbers
Butt kickers
Plank shoulder taps
Metcon
1 mile Run*25 Air Squats every 400m
*14min Cap
20/15cal AB
3 Burpees
–Rest 3min–
15/10
3 Burpees
–Rest 2min–
5/3 Cal
3 Burpees
–Rest 1min–
Then..
21-15-9
DB Thrusters
Pull-ups
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