3
Dec
Thursday
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 plank t-rotations
– 12 Clam shells (each)
X 3
Strength
– DB curls (tempo 21×1) (each)
– 16 Pistols (8 each)
X 3
WOD: Metcon (6 Rounds for reps)
Station
(2min on//30sec each)
Station #1
– squat + kickback (banded)
– Shoulder taps
X 2
Rest 1 min
Station #2
– Body builders
– RKBS
X 2
Rest 1 min
Station #3
– strict press
– Side lunges (with weigh)
X 2
Rest 1 min
X 2 rounds