Thursday

Announcements

Recovery Seminar – This Saturday – 10 am

Live Free CrossFit – CrossFit

Prehab

5 Bottom Up Kettlebell Press (each arm)

30sec Handstand Hold

X2

Dumbbell Bench Press (Piston 3×12)

A2) Ring Dip 3×5 Tempo 21×2

A3) 20sec Hollow Hold + 20sec Superman x3

Metcon (AMRAP – Reps)

Stations 1 min each Movement

Kettlebell Snatch or Kettlebell Swing

Push Ups

Slam Balls

Sit Ups

Rest 1 Min

X3