Friday

23
Jul

Friday

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 Community Fitness – VIRTUAL- Crossfit Zoom

Prehab

– 10 Side lying hip rotations

– 10 downward dog into cobra

x 2 rounds

Strength

– 10 Supine Hip extension Tempo 21×1

– 10 Plank Marches (on each side)

x 3 rounds

WOD: Metcon (Time)

4 Rounds

– 12 Russian KB Swings

– 12 Lunge + 2 Pulses

– 12 Deadlifts

– 12 Sprawls

Accessory Work

Tabata: 20 on/10 off

– Bicycle Kicks

– Plank Hold

– Superman Hold

x 3 rounds