“The only bad workout is the one that didn’t happen.”

Announcements

LIVE FREE ONLINE CLASSES TIMES:
9AM- 10AM- 4:30PM- 6:30PM-
CODE: 296-034-713

Live Free CrossFit – CrossFit

Prehab

60sec Wall Sit Hold

10 Plank to Push up

10 Shoulder Taps

x3

DEMO: https://youtu.be/nBtDtxI9n6o

WOD: Metcon (Time)

Kettlebell Flow (Backpack)(Gallon of Water)

BUY IN 100 Dubz or 1:30 of Practice (Double Tap Jumps)

10 Alt. Single Arm Russian Kettlebell Swings

10 Goblet Squats

10 Switch Split Stance Row

10 Kettlebell Front Rack Cossack Squats

X4

BUY OUT 100 Dubz or 1:30 of Practice (Double Taps)
EXPLANATION AND DEMOSTRATION: https://youtu.be/BY4JW0tH1Ao

Accessory Work

30sec Straight Leg Sit ups

30sec Heel Touch Sit Ups

30sec Hollow Body Hold

30sec Flutter Kicks

Rest 30sec

X3

DEMO: https://youtu.be/EuMrwQLqA74