In two weeks, you’ll feel it. In four weeks, you’ll see it. In eight weeks, you’ll hear it.

Announcements

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

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Live Free Miami – CrossFit

Prehab

10 Cow-Cat

10 Scapula Pull-ups

2 Rounds

A1): Deadlift (3×2-4 80%-90%)

-A2) Strict Pull 3×5-10 (add weight)

-B1) Dumbbell Hamstring Curl 3×12 Tempo 21×1

-B2) Barbell Bicep Curl 3×21’s

Air Squats (2 Minute Max )

Hips need to decent bellow parallel and finish with full extension at the top