“You cannot control everything that happens to you; you can only control the way you respond to what happens. In your response is your power.”
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
10 Jumping Jacks DEMO: https://youtu.be/5_Brh_GScu4
10 Good Mornings DEMO: https://youtu.be/e_DZr57NazQ
X3
Strength
Suitcase Split Squats 3×8 (each Leg) Tempo 31×1 (add weight if necessary)
Half Kneeling Single Arm DB Arnold Press 3×8 (each arm) Tempo 31×1
EXPLANATION: https://youtu.be/Jwjn2eCgP1w
WOD: Metcon (Time)
21-15-9
Dumbbell Squat Clean
1 Sit Up + 1 Russian Twist
EXPLANATION AND MODIFICATIONS: https://youtu.be/CLYk7iUzyFE
Accessory Work
20sec Hollow Hold DEMO: https://youtu.be/NUiBLzHAzZk
20sec Hollow Rock DEMO: https://youtu.be/akSuvTdUKtI
20sec Heel Touch Sit Ups DEMO: https://youtu.be/1HmgMIm7ybc
Rest 20sec
X3