CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 90/90

20 Hollow Rocks

10 Superman’s

10 Baby makers

5 Vert jumps

5 Drop squats

Barbell warm up

5-7 reps each

Clean pulls

Front squats

Clean pull unders

Squat cleans

Squat Clean (10min and to perform
15 Squat Cleans (165-185)/(105-125))

Back Squat (12-15min to perform
Back squats
5-3-1 @ 75-80-85%)

021825 (AMRAP – Reps)

10min Ladder

5-6-7-8-9-10-11-12…..

Push Ups

*7/5 cal bike after each set

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 021725 (AMRAP – Reps)

3 rounds

7min of work:3min of rest

400m run

30 cal row

20 Line Burpees

Max wallballs with remaining time

CrossFit Miami Beach – CrossFit

021625 (Time)

10 rounds

10 Cal row

15 V-Ups

20 lunges

CrossFit Miami Beach – CrossFit

021525 (Time)

Teams of 2

4 rounds

400m medball run

30 Burpee Box jump overs 24/20

30 Thrusters 95/65

CrossFit Miami Beach – CrossFit

Hero Hopper Friday (Checkmark)

TMP Suck Fest

SF Regiment Honor Wod

McCartney

TPT 9000

Wallin

Cam

Ariya Gods Lion

Papa

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 021325 (Checkmark)

0:00 to 10:00 complete:

3 rounds

20 cal bike

15 DB push press (2X DB)

10 DB floor press (2X DB)

10:00 to 20:00 complete:

2 rounds

30 cal bike

25 DB hang p.cleans

20 h.r. push ups

20:00 to 30:00 complete:

1 round

20 cal bike

25 hang p.cleans

25 floor press

25 push press

25 h.r push ups

20 cal bike

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 Rounds

7 Frontal Raises

7 Lat Raises

7 Up right rows

7 Arnold press

10/10 Bend and ext

5 Bottom Of the burpee

5 Top of The burpee

Skill/Strength (Checkmark)

Skill/Strength

5 sets of walk facing 7 Holds

*alt L/R leg raises for 10sec each

D2 (AMRAP – Rounds and Reps)

3 rounds

5min AMRAP: 2min Rest

3 P. Cleans 185/125

6 Box Jump Overs 30/24

3 wall Climbs

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

10min Amrap

30 Heel Drives

20 sonics

10 Bent knee windshield wipers

5 Dive Bombers

Cardio Party 021225 (Time)

Every 4min for 32min

200m run

16 Alt DB Snatches 50/35

10 Line burpees

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 021125 (Checkmark)

-50 cal bike

30 kb g2oh

30 kb lunges

30 box jumps

-40 cal bike

40 kbs

40 kb lunges

40 box jumps

-30 cal bike

50 r.kbs

50 kb lunges

50 box jumps

CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

2 rounds

20 90/90

20 Hollow Rocks

10 Superman’s

10 Baby makers

5 Vert jumps

5 Drop squats

Barbell warm up

5-7 reps each

Clean pulls

Front squats

Clean pull unders

Squat cleans

Squat Clean for Technique (Checkmark)

10-12min to perform

20 Squat cleans for Quality (155/105)

Back Squat (12-15min
Back squats
5×2 @ 80%)

021125 (AMRAP – Reps)

5 sets

:15sec max cal Bike

:45sec max T2B

1min rest