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