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