4
Aug
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 Cat Cows
– 10 Supine Hip Extensions
x 3 rounds
WOD: Metcon (4 Rounds for reps)
40 sec on/ 20 sec off
– Burpee into 4 mountain climbers
– Single-unders (or toe taps)
– Plank to push up position
– Jumping Lunges
– Russian Twists
X 4
Accessory Work
Fire Hydrant Workout
– 10 fire hydrant
– 10 donkey kicks
– 10 circles forward
– 10 circles backward
x 3 rounds (each side)