Announcements
LIVE FREE ONLINE CLASSES TIMES:
Weekdays: 9AM•10AM•4:30PM•6:30PM
Saturday: 9 AM
Sunday: 9 AM & 10 AM yoga/meditation
CODE: 296-034-713
Live Free CrossFit – CrossFit
Prehab
5 Inchworm
10 Good Mornings
15 Supinated Hip Extension
x3
DEMO: https://youtu.be/yiExvtFukgI
WOD : Metcon (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
EXPLANATION AND MODIFICATIONS: https://youtu.be/VsHmASSoYME
SCALE: Metcon (Time)
For Time:
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees
Time cap: 15 minutes
Accessory Work
30sec Middle Plank
30sec Left Side Plank
30sec Right Side Plank
X8
*The goal is to not drop the hips for all 8 rounds
DEMO: https://youtu.be/8ljyTbEXGz0