13
Apr
“The best way to predict your future is to create it.” Abraham Lincoln
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
40sec Single Leg Wall Sit (20sec each leg)
10 Bird-Dog
X3
DEMO: https://youtu.be/0bKi0netjyo
WOD: Metcon (AMRAP – Rounds and Reps)
3 Min Work / 2min OFF
30 Mountain Climbers
10 Single Arm Dumbbell Clean and Jerk
10 Dumbbell Front Rack Suitcase Lunges
10 Renegade Row + Dumbbell Drag Across
X3
Your score would be the lowest round
EXPLANATION AND MODIFICATION: https://youtu.be/5sY0ugxztn0
Accessory Work
10 Toe Touches
10 Knees Tuck In
10 V- Up
X4
DEMO: https://youtu.be/b_VV5DZTbpU