4×4

Announcements

Zoom code: 296034713
Weekdays & Saturday: 9 am
Sunday: Yoga @ 10 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Miami – CrossFit

Warm-up (No Measure)

For quality:

10 alternating reverse lunges

5 Inchworm Walk Outs + Push Up

8/5 Calorie Row

For quality:

1-2 Wall Walks

10 BB RDL

5 BB Strict Press + 5 Push Press

8/5 Calorie Row

SKILL:

HSPU

DL

Metcon (4 Rounds for time)

4 Rounds, 1 x every 4:00

50′ Walking Lunge @ 1 KB (70/53)

15/11 Calorie Row

12 HSPU (tripod, HR push ups)

9 DL (185/135)