“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:
9AM- 10AM- 4:30PM- 6:30PM-
CODE: 296-034-713

Live Free CrossFit – CrossFit

Prehab

10 Side kick Through (5 each side)

Inchworm + 4 Side Mountain Climber (knee to elbow) x5

X3

DEMO: https://youtu.be/Ao9biJNsox8

Strength/Skill

10 Pike Handstand Push Up (Tempo 31×1)

10 Single Leg RDL each leg (Tempo 31×1) (dumbbell, kettlebell, gallon of water)

X4

DEMO: https://youtu.be/3hHW0HLRT-s

WOD : Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Push Ups

10 Sit Ups

15 Sprawls
EXPLANATION AND MODIFICATIONS: https://youtu.be/3hHW0HLRT-s

Accessory Work

TABATA 20sec On/ 10sec OFF

Laying Down Side Crunches (right side)

Toe Touches

Laying Down Side Crunches (Left side)

Leg Raises

X2

DEMO: https://youtu.be/nvK3iHSHMyQ