19
Jul
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