“Keep your face always toward the sunshine – and shadows will fall behind you.” – Walt Whitman

27
Nov

“Keep your face always toward the sunshine – and shadows will fall behind you.” – Walt Whitman

Announcements

Zoom code: 296034713
Weekdays: 9 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Miami – CrossFit

Prehab

1 Wall Walk

30sec Handstand Hold

2 Rounds

Strength

A1) Strict Handstand Push Ups 3×4-8 (go to deficit if possible)

A2) DB Bent Over Rows 3×10

B1) Landmine Single Leg RDL 3×8 (each leg)

B2) Landmine Tall Kneeling Twist 3×12

WOD: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

– 15 Wall Balls 20lb/14lb

– 25ft Bear Crawl

– 3 Man Makers 35/20

– 25ft Burpee Broad Jump