thursday

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

– 10/10/10 banded pull aparts

– 10 Kang Squats

x 3

Strength

– 12 Deadlifts (tempo 21×1)

– 16 lateral raises (8 each arm)

x 3

WOD: Metcon (Time)

5 Rounds for time

– 12 Thrusters

– 12 Sit-ups

– 12 Deadlifts

– 12 Body Builders

– 12 Kettlebell Swings

Accessory Work

– 20 Kickbacks (10 each)

– 20 Squat side leg extensions (10 each)

– 20 Split squat (10 each)

x 3