Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

15 Calf raises

15 Toe Raises

5/5 ATG Split Squats

30 single unders/20 Dubz

100m Run

Cardio Party 121124 (Time)

Every 6min for 30min

400m run

75 Dubz

10 Single arm alt Devil press 50/35

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – MB Conditioning

Conditioning 121124 (Checkmark)

10min Emom

max row for meters

1min rest

2min rest

12min mark 14min amrap

30 lunges

25 Push ups

20 Ring rows

2min rest

at 28 min mark

6min EMOM

max row for meters

1min rest

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm up (Checkmark)

2 Rounds

20 Shoulder taps

10 Scorpions

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm up (Checkmark)

2 Rounds

20 Shoulder taps

10 Scorpions

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm up (Checkmark)

2 Rounds

20 Shoulder taps

10 Scorpions

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

warm up (Checkmark)

2 Rounds

20 Shoulder taps

10 Scorpions

10 HR Push ups

10 Sonics

10 Crab Bridges

20 Hollow Rocks

Bench Press (Bench press
10-8-6-4-2
Increase weight every set)

Twinning Tuesday (Time)

Teams of 2

60 Cal row

50 DB Push Press 50/35

40 Toes to Bar

30 DB Power Cleans

20 Bar Muscle-Ups (substitute 60 pull ups)

30 DB Power Cleans

40 Toes to Bar

50 DB Push Press

60 Cal Row

*split all reps as desired