5
Apr
“Your body can stand almost anything. It’s your mind that you have to convince.”
Announcements
LIVE FREE ONLINE CLASSES TIMES:
9AM- 10AM- 4:30PM- 6:30PM-
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