2
Oct
fri-YAY
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
rest 20 seconds
x 4 rds