CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
Partner 6 min AMRAP
1-Row
2- 10 Sonics
Bear crawl out
10 scorpions
Duck walk back
10 min ascending ladder 2xDB
1,2,3,4,5……
Cleans
Front squat
10,20,30,40……
Dubz
Run 100m after each round
3mins rest
10 min to complete descending ladder
10,9,8,7,6,5,4,3,2,1 done
DB thrusters
Reverse Lunges (each side)
Curl & press
Push up row ( each side)
Leg raise to hip raise
Core
3 x max Hang L hold
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