Live Free CrossFit – VIRTUAL- Crossfit Zoom

Prehab

– 10 Cow-cat

– 10 Shoulder Taps

X 3 rounds

Strength/Skill

– Tricep Dips 8-10 reps Tempo 21×1

– Single leg RDL 8-10 reps Tempo 21×1

X 3 rounds

WOD

21-15-9

– Push Press

– Goblet Squat

– DB High Pulls

– DB Lunges

Core Accessory

– Plank March

– Superman hold

4 mins