“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