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