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