7
Apr
“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