23
Jun
WORK IT WEDNESDAY!
Announcements
ZOOM CODE: 296034713
Weekdays: 9 am & 5:30 pm
Saturday: 9 am / Sunday: 10 am yoga
PLEASE wear a mask when entering the gym & wait outside before your class starts!
THANK YOU 🙂
Live Free Miami – VIRTUAL- Crossfit Zoom
Prehab
– 10 Shoulder Taps
– 10 Single Leg Hip Extensions
x 3 rounds
Strength/Skill
– Dumbbell Front Squat 8-10 reps Tempo 21×1
– 10 Half Kneeling Arnold Press
x 3 rounds
WOD: Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
– 12 Pike Push-Ups
– 12 Step-ups
– 12 Burpees
Core Accessory
30 Sec Hold (Each)
– Plank Hold
– Right Side Plank Hold
– Left Side Plank Hold
Rest 30 sec
x 3 rounds