Friday

Announcements

Recovery Seminar – This Saturday – 10 am

Live Free Miami – CrossFit

Prehab

8 Banded Oblique Twist (each side)

15sec Elevated Side Plank Each Side

X3

1-Mile Run (Time)

Max Effort 1-Mile Run
Level Method Testing

Metcon (Time)

50ft OverHead Walking Lunges (Adv-50/35) (Int-35/25) (Beg-25/15)

25ft Bear Crawl

1 Rope Climb

25ft Bear Crawl

x3