Monday

5
Jul

Monday

Announcements

ZOOM CODE: 296034713
Weekdays & Saturday : 9 am
Sunday: 8 am yoga
PLEASE wear a mask when entering the gym & wait outside before your class starts!
THANK YOU 🙂

Live Free Community Fitness – VIRTUAL- Crossfit Zoom

Prehab

– 10 scapula push-ups

– 10 donkey kicks (each leg)

X 3 rounds

WOD: Metcon (3 Rounds for reps)

EMOM 40on/20off

– Single arm KB clean with lunge on each leg

– Mountain climbers (knee to elbow)

– Single arm shoulder to overhead

– Single arm sumo deadlift high pull

– Step-ups (body weight or KB)

Rest 1 min

X 3 rounds (15 mins total)

Core Accessory

Core Tabata 20on/10off

– Bicycle kicks

– Leg raises

– Hollow hold

X 3 rounds