Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. – Arnold Schwarzenegger

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

10 Pike Shoulder Taps

DEMO: https://youtu.be/1QCSsiPlusU

10 Kang Squats

DEMO: https://youtu.be/hm3Bj8B33dY

X3

WOD : Metcon (Time)

4 Rounds For Time

9 Burpees Box Jump or Step up

12 Single Arm Dumbbell Renegade Row w/ Push Up

15 Dumbbell Thrusters
EXPLANATION AND MODIFICATION: https://youtu.be/J9nAyUB_eo8

Accessory Work

25sec Toe Touches DEMO: https://youtu.be/fXO6N24I4Io

25sec Bicycles DEMO: https://youtu.be/zBh2f964_lo

10sec Rest

5 Rounds