MB Conditioning 121718

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CrossFit Miami Beach – MB Conditioning

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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

Steven RendonMB Conditioning 121718

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