CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
2rds bike or row
30sec arms
30sec legs
1min full
Sec section is 3 rds 45 on /15 off
Sec 1
ALT KB clean and jerk
Kb OH hold
Flutter kicks
Squat jumps
1min rest
Sce 2
Alt KB Swings
R KB revers Lunge
L KB revers lunge
High knees
1min rest
Sec3
KB SDHP
Plank KB taps
R KB bent over row
L KB bent over row
Core
100 hallow rocks
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