friday

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 downward dog into cobra

– 10 Single leg supine hip extensions

x 2 rounds

Strength

– 12 Goblet Squat

– 10 DB Around the World

x 3 rounds

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

– 12 Single DB Renegade row

– 12 Strict press

– 12 Hand release PU

Accessory Work

Tabata

– Single leg sit-ups

– plank twists

– superman hold

x 4 rds