11
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 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