4
May
Look in the mirror. That’s your competition. – John Assaraf
Announcements
Online Classes
Weekdays: 9am•10am•4:30pm•6:30pm
Saturday: 9am
Sunday 9am & 10am yoga/meditation
CODE: 296-034-713
Live Free CrossFit – CrossFit
Prehab
12 Side Lying Dumbbell External Rotations
DEMO: https://youtu.be/XBTIiZUSka8
12 Single Leg Glut Bridge (each leg)
DEMO:
X3
Strength
Dumbbell Reverse Lunge to Romanian Deadlift 3×6 Tempo 21×1 (each leg)
DEMO: https://youtu.be/TXfVCNxpi0I
Alternating Dead-bug 3×6 (each side) hold 2sec on each position
DEMO: https://youtu.be/M1NUdfzq1bI
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 7min
10 Dumbbell Snatches
10 Sprawls
20 Sit Ups
EXPLANATION AND MODIFICATION: https://youtu.be/w1Ftlg58bNU