29
Apr
The only person you are destined to become is the person you decide to be. – Ralph Waldo Emerson
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
30sec Single Leg Wall Sit Hold (each leg)
10 Tall Kneeling Front Raise + Press
DEMO: https://youtu.be/r_GkAFHQSNI
X3
Strength
Bench Dips 3×10 Tempo 31×1
DEMO: https://youtu.be/1_JpcDQPhN4
Half Kneeling Arnold Press 3×6 Tempo 31×1 (each arm)
DEMO: https://youtu.be/pa-tHuEgtEw
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 9min
10 American Kettlebell Swings
10 Goblet Squats
10 Bent Over Row (each arm)
Alternative equipment Gallon of Water or Dumbbell
EXPLANATION AND MODIFICATION: https://youtu.be/qorm_CGgeBY