19
Nov
thursday
Announcements
Zoom code: 296034713
Weekdays: 9 am
Please remember to wear a mask at the gym!
Stay safe π
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