“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