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