21
Aug
saturday
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 clam shells
– 10 squat t- rotations
x 3 rounds
WOD: Metcon (6 Rounds for reps)
Stations: 2min on/ 30 second intervals
Station 1:
– Side Shuffle Squat
– Jumping Jacks
Rest 1 min
Station 2:
– Sit-ups
– high plank to low squat
Rest 1 min
Station 3:
– Pike Push-ups
– Leg Raises
Rest 1 min
x 2 rounds
Accessory Work
Tabata Fire Hydrant
x 2 rds