9
May
Sunday Scaries
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
Warm-up (No Measure)
3 Rounds, for quality:
3/side lunge + lateral stretch
5/leg birddog
7 perfect pushups
9 good mornings
Metcon (AMRAP – Rounds and Reps)
Strength: 3 Rounds
:30 on, :15 off @ 31×1
SA Floor Press R
SA Floor Press L
Hip Bridges
WOD: 7 AMRAP
10 S2OH R
20 Alternating Reverse Lunge
10 S2OH L
20 Step Ups
10/10 HPC
20 DB Hopovers/Stepovers