20
Jul
Tuesday
Announcements
ZOOM CODE: 296034713
Weekdays & Saturday : 9 am
Sunday: 8 am yoga
PLEASE wear a mask when entering the gym & wait outside before your class starts!
THANK YOU 🙂
Live Free Miami – VIRTUAL- Crossfit Zoom
Prehab
10 Kang Squats
10 Cat Cow
x 3 rounds
Strength
10 DB seated press
10 overhead tricep extensions
x 3 rounds
WOD: Metcon (4 Rounds for reps)
EMOM: 40 on/20 off
– Push-ups
– Step-up into knee raise
– Thrusters
– bicycle kicks
x 4 rounds
Glute Accessory
– 10 fire hydrant (5 right, 5 left)
– 10 Donkey kick (5 right, 5 left)
– 10 Rainbow (5 right, 5 left)
x 3