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