tuesday

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 apart

– 12 Glute bridges

X 2 rds

Strength

– 10 bent over row

– 30 second hollow hold

X 3 rds

WOD: Metcon (5 Rounds for reps)

40 on / 20 off

– DB Step-ups

– Pike push-ups

– Sumo deadlift

– Plank hold

X 5 rds