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