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