thursday

Announcements

Zoom code: 296034713
Weekdays: 9 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Miami – VIRTUAL- Crossfit Zoom

Prehab

– 10 scapula push-ups

– 10 bird-dogs

x 3

Strength

-12 piston bench press (6 each)

– 12 one arm row (6 each)

x 3

WOD: Metcon (4 Rounds for reps)

40 on/20 off

– Clean & Jerks

– Step-ups

– Lunges

– 1 Burpee + 4 MC

x 4 rds

Accessory Work

Tabata 20on/10off

– Heels to heaven

– bicycle kicks

– windshield wipers

– plank jacks

x 3 rds