25
Nov
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 single leg glute bridge
– 10 scapula push-ups
x 3
Strength
– 12 Romanian deadlifts (21×1 tempo)
– 10 OH squat
x 3
WOD: Metcon (Time)
(From 1-9)
Diane 21-15-9
– Deadlifts
– Pike
Time cap: 9 mins
into
(From 9-19)
Elizabeth 21-15-9
– Power Clean
– Bench Dips
Accessory Work
10 reps each
– fire hydrant
– donkey kicks
– circles forward
– circles backward
x 3 (each leg)