monday grind

Announcements

Zoom code: 296034713
Weekdays: 9 am

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

Live Free Miami – VIRTUAL- Crossfit Zoom

Prehab

– 10 scapula push-ups

– 10 cat-cow

x 3

Strength

– 14 bench press

– 16 one arm row (8 each)

x 3

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 8min

50 toe taps

10 Dumbbell Snatch

5 Burpees

10 Dumbbell front Squat

Rest 3 mins

AMRAP 8min

8 Hang Power Cleans

8 Thrusters

8 Leg Raises