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