CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up across the gym (each movement 1/2 way)
Inch worms/Sampson Stretch
Leg kicks front/ back
Walking Hip stretch/ walking quad stretch
2rds each section 30/10 each movement w/ 1min rest Btwn each section
Sec1
Alt v-up toe touch
Crab toe touch
Plank side kick outs
Sec2
Narrow squats
Jump squats
Side lunges
Sec3
Plank up-downs
Spider-Man push ups
Plank jacks
Sec4
Bear Crawls
Reverse plank hold
Burpee
Sec5
High knee
Butt kicks
Tuck jumps
5 min rest
10 min to complete
2x 500/m row sprint
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