Monday

Announcements

Zoom code: 296034713
Weekdays & Saturday: 9 am
Sunday: Yoga @ 10 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Miami – VIRTUAL- Crossfit Zoom

Prehab

10 scapula push-ups

30 second squat hold

x 3 rounds

Strength

12 Bench press (tempo 21×1)

8 Alternating DB lateral raises (each side)

X 3 rounds

WOD: Metcon (Time)

4 rounds for time

18 RKBS

15 Lunges

12 DB Thrusters

9 Sit-ups

6 Burpees

Accessory Work

3 rounds

10 toe touches

10 straddle floor taps

10 windmills