monday

26
Oct

monday

Announcements

Zoom code: 296034713
Weekdays: 9 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free Community Fitness – VIRTUAL- Crossfit Zoom

Prehab

– 10/10 banded monster walk

– 10 scapula push-ups

x 3

Strength

– 10 bent over row (each)

– 16 DB split squat (tempo 21×1) (8 each side)

x 3

WOD: Metcon (4 Rounds for reps)

40 on/20 off

– snatches

– front squats

– OH lunges

– sit-ups

x 4

Accessory Work

20 sec on // no rest in between // 20 sec rest between each round

– flutter kicks

– bicycle

– toe touches

x 4