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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 scapula push-ups

– 10 bird-dogs

x 3 rounds

Strength

– 12 sitting strict press

– 30 second wall sit hold

x 3 rounds

WOD: Metcon (Time)

5 rounds for time:

– 12 KB swings

– 12 step-ups

– 12 goblet squats

– 12 push-ups

– 12 DB lunges

Accessory Work

Hold 30 seconds consecutively

– plank hold

– right side plank

– left side plank

x 4 rds