24
Sep
thursday
Announcements
Zoom code: 296034713
Weekdays & Saturday: 9 am
Sunday: Yoga @ 10 am
Please remember to wear a mask at the gym!
Stay safe π
Live Free CrossFit – VIRTUAL- Crossfit Zoom
Prehab
– 10 Scapula push-ups
– 10/10 Banded pull aparts
x 3 rounds
Strength
– Max Ring rows/ or push-ups in 1 minute
– Max sit-ups in 2 mins
– Max Pike handstand push-ups in 1 minute
WOD: Metcon (4 Rounds for reps)
EMOM 16 mins
– Hang ceans
– Prisoner step-ups
– Burpees
– 30-50 jumprope/toe taps
Accessory Work
– 20 sec hollow hold
– 20 sec Russian twist
– 20 sec sit-ups
20 sec rest
x 3 rounds