Monday

Live Free Miami – CrossFit

Prehab

Band Pull Aparts 3×10

Banded Tricep Extensions 3×10

Bench Press (3×[email protected] 85%)

Alternate with Front Rack Lunges 50 feet

WOD : Metcon (Time)

(Advance) 12-9-6

Muscle Ups

Front Squat (A) 185/135

(Intermediate) 15-12-9

Chest to Bar Pull Ups

Front Squats 135/95

(Beginner) 18-15-12

Pull Ups

Front Squat 95/65

(Scaled) 21-18-15

Ring rows

Front Squat 65/45