22
Apr
“Things work out best for those who make the best of how things work out.”
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
12 Scapula Push Ups (Hold 2sec on Top)
DEMO: https://youtu.be/R788wbvZ6jE
10 Sitting Hip Rotations (5 each side)
DEMO: https://youtu.be/grajA-it9LY
X3
Strength
Single Leg Box Squat 3×6 Tempo 31×1
DEMO: https://youtu.be/VB76qhbKa4g
Elevated Supine Hip Extension 3×12 Tempo 31×1
DEMO: https://youtu.be/p484600tYJk
WOD: Metcon (Time)
2 Rounds for Time:
50 Reverse Lunge Into Knee Drive
50 Mountain Climbers
EXPLANATION AND MODIFICATION: https://youtu.be/As795p3oqiw
Accessory Work
20sec Plank Twist DEMO:
20sec Left Side Plank Up&Down DEMO: https://youtu.be/j5iVIlja2-0
20sec Right Side Plank Up&Down
Rest 20sec
X3