23
Jul
Friday
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 Side lying hip rotations
– 10 downward dog into cobra
x 2 rounds
Strength
– 10 Supine Hip extension Tempo 21×1
– 10 Plank Marches (on each side)
x 3 rounds
WOD: Metcon (Time)
4 Rounds
– 12 Russian KB Swings
– 12 Lunge + 2 Pulses
– 12 Deadlifts
– 12 Sprawls
Accessory Work
Tabata: 20 on/10 off
– Bicycle Kicks
– Plank Hold
– Superman Hold
x 3 rounds