fri-yay

Announcements

Zoom code: 296034713
Weekdays & Saturday: 9 am
Sunday: Yoga @ 10 am

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

Live Free Miami – VIRTUAL- Crossfit Zoom

Prehab

– 10 T-squat rotations

– 20 plank twists

x 3

Strength

– 12 Sumo High Pulls

– 16 single leg glute bridges (tempo 21×1) (8 each leg)

x 3

WOD: Metcon (4 Rounds for reps)

4 rounds

40 on/20 off

– DB Snatches

– Step-ups

– OH Squats

– Sprawls

Accessory Work

4 rounds

– 1 min plank hold

– 40 sec russian twist

– 20 sec hollow hold

rest 1 min