Results happen over time, not overnight. Work hard, stay consistent, and be patient. – Unknown

28
Jun

Results happen over time, not overnight. Work hard, stay consistent, and be patient. – Unknown

Announcements

ZOOM CODE: 296034713
Weekdays & Saturday : 9 am
Sunday: 8 am yoga
PLEASE wear a mask when entering the gym & wait outside before your class starts!
THANK YOU 🙂

Live Free CrossFit – CrossFit

Prehab

5 each / Banded Shoulder Complex Warm-up

50ft Banded Monster Walk

X2

Strength

-A1) Piston Dumbbell Bench Press 3×16 Tempo 21×1

-A2) Supinated Ring Row 3×12 Hold 2sec at the Top

-A3) Cossack Squat 3×12 (add Weight if necessary)

WOD: Metcon (Time)

10 Russian Kettlebell Swings 55lb/35lb

10 Goblet Squats

10 Burpees to Target

30 Double Unders

3 Rounds