7
May
Start where you are. Do what you can. Never stop. Keep going.
Announcements
Online Classes
Weekdays: 9am•10am•4:30pm•6:30pm
Saturday: 9am
Sunday 9am & 10am yoga/meditation
CODE: 296-034-713
Live Free Miami – CrossFit
Prehab
10 Cow-Cat
DEMO:
10 Kang Squats
DEMO: https://youtu.be/hm3Bj8B33dY
X3
Strength
Split Stance Dumbbell Deadlift 3×6 Tempo 2121 (each leg)
DEMO: https://youtu.be/8In8RLRypvo
Elevated Supine Hip Extension 3×10 Hold 2sec on Top
DEMO: https://youtu.be/p484600tYJk
WOD: Metcon (Time)
For Time:
50 Burpees
*Every 2min Perform 20 Dubz or 20 Double tap Jumps*
EXPLANATION AND MODIFICATION: https://youtu.be/k1KX3iYvrx8
Accessory Work
Tabata 20sec On / 10sec OFF for 4min
Hollow Body Flutter Kicks DEMO:
Russian Twist DEMO:
Toe Touches DEMO: https://youtu.be/fXO6N24I4Io
Plank Twist DEMO:
X2