thursday

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 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