30
Dec
Monday
Live Free Miami – CrossFit
Prehab
Band lateral walks (3×10 each leg)
30 sec Plank (x3)
Hip Circles on all 4’s (3×10 each leg)
Back Squat ( 3×6-8 @ 75%)
Alternate with 3 sets of 45 sec Hollow Body
WOD: Metcon (Time)
7 Power Cleans (Beg-85/55) (Int-115/85) (Adv-135/95)
(Beg-10 Pull Ups) (Int-8 C2B) (Adv-6 MU)
30 Double Unders
4 rft