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 squat t-rotation

10 shoulder/hip/toe taps

x 3 rds

WOD: Metcon (6 Rounds for reps)

Stations: 2:00min on/ 30 second intervals

Station 1:

Floor Tap Squats

Plank Jacks

Rest 1 min

Station 2:

Sprawls

Body Builders

Rest 1 min

Station 3:

HR Push-ups

Leg Raises

Rest 1 min

x 2 rounds

Accessory Work

tabata 20 on/10 off

– russian twists

– seated tuck

– heel touches

– straight leg crunches

x 3 rds