28
Jul
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