10
Nov
Tuesday
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 pull aparts (palm facing in, up, down)
– 12 glute bridges
x 3 rds
Strength
– 12 DB reverse fly’s
– 14 bench press
x 3
WOD: Metcon (Time)
20-18-16-14-12-10-8-6-4-2
– Deadlifts
– Push Press
– Russian Twist
into
10-9-8-7-6-5-4-3-2-1
– Pike Push-ups
– Goblet Squats
– Sit-ups
Accessory Work
tabata 20 on/10 off
– flutter kicks
– windshield wipers
– hollow rocks
x 3 rds