Monday

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 shoulder/hip/toe taps

10 cossack squats

x 2

Strength

A1) 3×10 Bent over row

A2) 3×10 DB curls

WOD: Metcon (Time)

12 DB renegade row (6 each side)

10 Jumping squat into 2 lunges (one each side)

12 DB high pulls

10 burpees

X 5

Core Accessory

10 seated tucks

20 Russian twists

30 flutter kicks

X 3 rounds