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