11
Mar
Thursday
Announcements
Nutritional Education Challenge!!
Online Webinar April 5th
Challenge begins April 13th
Live Free CrossFit – CrossFit
Prehab
Wall Sit Banded Abduction 3×10 tempo 3xx3
Scapula Pull Ups 3×10
Back Squat (3×12 @40% 1 Sec Hold at the Bottom)
Plank 3x40sec-60sec add weight if necessary
Emom 16 min
16min EMOM
Min 1. 3-6 Muscle Ups (Rings or Bar)
Min 2. 30sec Jumping Slamball Lunges
Min 3. 30sec Assault Bike
Min 4. 30sec V-ups