“Your body can stand almost anything. It’s your mind that you have to convince.”

Announcements

LIVE FREE ONLINE CLASSES TIMES:
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CODE: 296-034-713

Live Free CrossFit – CrossFit

Prehab

10 Kang Squats

10 Bird-Dog

10 T-Rotation (from a push up position)

x3

EXPLANATION: https://youtu.be/E5tjs4aZW3M

WOD: Metcon (Time)

30-27-24-21-18-15-12-9-6

Alt. Single Arm Dumbbell Squat Clean

Single Arm Dumbbell Push Press

25min Cap

Lower the reps if needed for example

21-18-15-12-9-6

EXPLANATION AND MODIFICATIONS: https://youtu.be/YuaMo8SOrYc

Accessory Work

30sec Middle Plank

30sec Left Side Plank

30sec Right Side Plank

X5

*The goal is to not drop the hips for all 5 rounds

EXPLANATION: https://youtu.be/8ljyTbEXGz0