Wednesday

Announcements

Zoom code: 296034713
Weekdays: 9 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Miami – VIRTUAL- Crossfit Zoom

Prehab

– 10 side lying hip rotations

– 10 single leg glute bridges

x 3 rounds

WOD: Metcon (Time)

PARTNER WOD

Buy in 100 Jumping Jacks (each)

into

– 40 Power cleans

– 40 Pike Push-ups

– 40 Front Squats

– 40 Leg Raises

– 40 Power snatches

– 40 Push-ups

x 2 rds

Buy out: 100 Russian Twists (each)

Accessory Work

Glute work!

3 rounds (each side)

– Fire hydrant

– Donkey Kicks

– forward circles

– backwards circles