30
Nov
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