WEDNESDAY

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 Wall Sit Abduction

– 30 sec Plank March

x 2 rounds

WOD: Metcon (6 Rounds for reps)

Stations: 2:00min on/ 30 second intervals

Station 1:

Side Shuffle Squats

Plank Jacks

Rest 1 min

Station 2:

Bear Crawl (side to side)

Body Builders

Rest 1 min

Station 3:

Push-ups

Tuck Hold

Rest 1 min

x 2 rounds

Accessory Work

GLUTE WORK

Tabata 20 on/ 10 off

– Fire hydrant

– donkey kicks

– front circles

– back circles

x 2 rounds