fri-YAY

Announcements

Zoom code: 296034713
Weekdays: 9 am

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

Live Free CrossFit – VIRTUAL- Crossfit Zoom

Prehab

10 squat t-rotation

10 shoulder/hip/toe taps

x 3 rds

Strength

– squat into romanian (w/ weight)

– 30 sec plank march

x 3

WOD: Metcon (6 Rounds for reps)

Stations: 2:00min on/ 30 second intervals

Station 1:

Front Squats

Plank Jacks

Rest 1 min

Station 2:

Deadlifts

Renegade Row (no pu)

Rest 1 min

Station 3:

HR Push-ups

Leg Raises

Rest 1 min