Black Friday grind

Announcements

Zoom code: 296034713
Weekdays: 9 am

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

Live Free Miami – VIRTUAL- Crossfit Zoom

Prehab

– 10 plank t-rotations

– 10 plie squats

X 3 mins

Strength

– 16 Single leg RDL (8 each leg)

– 12 DB Front raise

X 3

WOD: Metcon (4 Rounds for reps)

40on/20off

– renegade row

– Goblet squat

– Sprawls

– Bear crawl plank

X 4 rds

Accessory Work

10-9-8-7-6-5-4-3-2-1

toe touches

leg raises

Russian twist (each side)