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

– 12 Cossack Squats

– 10 Inchworm w/ t-rotation

x 2 rounds

WOD: Metcon (6 Rounds for reps)

Stations: 2:00min on/ 30 second intervals

Station 1:

180 Squats

Alternating Lunges

Rest 1 min

Station 2:

Plank Hold

Body Builders

Rest 1 min

Station 3:

Push-ups

Flutter Kicks

Rest 1 min

x 2 rounds

Accessory Work

– 15 Toe touches

– 15 Russian Twist

– 15 Leg Raises

x 3 rounds