“Definition of a really good workout: when you hate doing it, but you love finishing it.”

Announcements

LIVE FREE ONLINE CLASSES TIMES:
9AM- 10AM- 4:30PM- 6:30PM-
CODE: 296-034-713

Live Free CrossFit – CrossFit

Prehab

10 Scapula Push Ups

10 Supinated Hip Extension

X4

EXPLANATION: https://youtu.be/qKV7sTu-NHM

WOD: Metcon (AMRAP – Reps)

HIIT 45sec On / 15 sec OFF

Jumping Lunges or Regular Lunges

Double Push up Burpee

Mountain Climbers (feet next to you hand)

Plate Front Raise to Bus Driver (Backpack or Gallon of Water)

Rest 1 min

X5
EXPLANATION AND MODIFICATION: https://youtu.be/sh1dpr0t2OU

Accessory Work

Breathing Exercise, laying down on the floor facing up

Inhale for 4 sec exhale for 4 sec x4

Inhale for 6 sec exhale for 6 sec x4

Inhale for 8sec exhale for 8 sec x4

EXPLANATION: https://youtu.be/FrZFRNO5IbA