Monday

Announcements

LIVE FREE ONLINE CLASSES TIMES:
7AM- 9AM- 4:30PM- 6:30PM-
CODE: 296-034-713

Live Free CrossFit – CrossFit

Prehab

10 T-Rotation (hold 2 sec on top)

10 Cossack Squat (hold 3sec at the bottom)

X3

EXPLANATION: https://youtu.be/5KyqHGiVQ-8

WOD : Metcon (Time)

10 Dumbbell Snatches (5 Each Arm) (Backpack ground to Overhead)

20/15 Push Ups

30 Squats

X5
EXPLANATION AND MODIFICATIONS: https://youtu.be/VV57736JKSo

Core Accessory

30sec Middle Plank

30sec Right Side Plank

30sec Left side Plank

X3

(the goal is to go unbroken as long as possible without bring the hips down to the floor)

EXPLANATION: https://youtu.be/RQm7pwVFgXA

STRETCH

https://youtu.be/Rj8RDLj_eMc