fri-yay

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 CrossFit – VIRTUAL- Crossfit Zoom

Prehab

– 10 Cat-Cow

– 12 Hip extension + abduction (with band)

x 3 rounds

Strength

– 12 Sumo Deadlifts (tempo 21×1)

– 30 shoulder taps

x 3 rounds

WOD: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Jumping Squats

12 Sit-ups

12 Body Builders

12 Mountain climbers

Accessory Work