monday funday

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 banded (front/side/back)

– 12 glute bridges

x 3

Strength

– 10 DB bench fly’s

– 12 DB row (hold 1 sec @ top)

x 3

WOD: Metcon (Time)

4 rounds for time:

– 12 renegade row (no PU)

– 15 sumo high pull

– 12 push press

– 15 straight leg sit-ups

Accessory Work

tabata 20on/10off

– hollow hold

– bicycle kicks

– scissor kicks

x 3