12
Oct
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