CrossFit Miami

Games athlete to a beginner, the BluePrint CrossFit WOD is right for you!

CrossFit WOD

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The CrossFit WOD is designed for people that want to look good naked, better themselves at sport and everything in between. Each WOD can be infinitely scalable for any fitness level.

Strength WOD:
Back Squat
6×5

(12 Minutes)

or

PreWODCardio

AMRAP X 12 Min:

200m Row

20 Sit-ups

20 Glute Bridges

 Conditioning WOD:
“Running Cindy”

AMRAP X 24 Min:

5 Pull-ups

10 Push-ups

15 Air Squats

200m Run