monday grind

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 banded pull apart

– 60 second plank

x 2 rounds

Strength

– 10 Bench Press (tempo 21×1)

– 12 DB One Arm Lateral Raises

x 3 rounds

WOD: Metcon (Time)

4 Rounds for time

– 16 AKS

– 16 Knee to Chest Lunges

– 16 Thrusters

– 32 Side Mountain Climbers

Accessory Work

Tabata: 20 on/10 off

– side to side seated kicks

– heel touches

– flutter kicks

– hollow hold

x 3 rounds