Sentry Page Protection

CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.



15, Cal Ski

9, Strict Pull-ups

6, Heavy KB Swings  

X 3 Rounds


Build to a 4 Rep Max Push Jerk


7min AMRAP: 

7, Strict Handstand Push-ups

30, Double Unders


10-8-6-4-2-4-6-8-10, Back Squats  

(Changing weight every set...try to go heavier on the way back up) 


40-30-20-10, Calorie Bike (equal work to rest) 

CrossFit Journal: The Performance-Based Lifestyle Resource