21
May
Blood, sweat and respect. First two you give. Last one you earn. – The Rock
Announcements
Online Classes
Weekdays: 9am•10am•4:30pm•6:30pm
Saturday: 9am
Sunday 9am & 10am yoga/meditation
CODE: 296-034-713
Live Free Miami – CrossFit
Prehab
40sec Wall Sit Leg Abduction
10 Cow-Cat
X3
WOD : Metcon (Time)
30 Burpees
15 Squats
20 Burpees
30 Squats
10 Burpees
60 Squats
Buy Out 100 Sit Ups
EXPLANATION AND MODIFICATION: https://youtu.be/wqFt3q1d6SU
Accessory Work
20sec Superman Swimmer Kicks DEMO: https://youtu.be/_eOmLYmsk-w
20sec Heel Touch Sit-Ups DEMO: https://youtu.be/1HmgMIm7ybc
20sec Leg Raise DEMO:
Rest 20sec
X3