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)