12
Jul
Back to the grind
Announcements
ZOOM CODE: 296034713
Weekdays & Saturday : 9 am
Sunday: 8 am yoga
PLEASE wear a mask when entering the gym & wait outside before your class starts!
THANK YOU 🙂
Live Free Miami – VIRTUAL- Crossfit Zoom
Prehab
– Kang squats
– Plank Band “around the world” (front/side/back)
x 3 rounds
Strength
– 20 seconds DB bus driver
– 20 second hollow hold
X 3 rounds
WOD: Metcon (4 Rounds for reps)
EMOM: 40on/20off
– DB deadlifts
– Body builders
– Strict press
– Lunges
X 4 rounds
Core Accessory
– Plank hold
– Right hold
– Left hold
30 seconds each
Rest 1 min
3 rounds