30
Jun
Inspiration is one thing and you can’t control it, but hard work is what keeps the ship moving. Keep up the good work. – Kevin Eubanks
Announcements
ZOOM CODE: 296034713
Weekdays & Saturday : 9 am
Sunday: 8 am yoga
PLEASE wear a mask when entering the gym & wait outside before your class starts!
THANK YOU 🙂
Live Free Miami – VIRTUAL- Crossfit Zoom
Prehab
– 10 scapula push-ups
– 30 sec sumo squat hold
X 3 rounds
Strength
– 10 bent over row tempo 21×1
– 10 supinated hip extensions tempo 21×1
X 3 rounds
WOD: Metcon (Time)
– 12 One arm Russian DB/KB swings (6 each)
– 10 Mountain Climbers (foot to side of hand)
– 12 Hand release push-ups
– 10 Goblet Squats
X 4 rounds
Core Accessory
– bicycle
– heel touches
– flutter kicks
X 6 mins