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