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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

6 Quadruped Control Arm Circle (each arm)

DEMO: https://youtu.be/dal1sCNT-6A

10 Reverse Crunches (3 sec negative)

DEMO: https://youtu.be/0WS8DEP1kOw

X3

WOD: Metcon (AMRAP – Reps)

Interval Training 45sec On/ 15sec Off

-Lateral Moving Push-Up

-Reverse Lunge into Knee Drive

-Sprawls

-Squat into Skier Jump

Rest 1 min

X4
EXPLANATION AND MODIFICATION: https://youtu.be/9N2RZGtzIuw

STRETCH

DEMO: https://youtu.be/j1b4MNzABrs