23
Aug
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