“The clock is ticking. Are you becoming the person you want to be?”

23
Apr

“The clock is ticking. Are you becoming the person you want to be?”

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 Kang Squats

DEMO: https://youtu.be/hm3Bj8B33dY

10 Side Lying External Rotation (10each arm)

DEMO: https://youtu.be/XBTIiZUSka8

X3

Strength

Split Stance Dumbbell Deadlift 3×8 Tempo 31×1 (each Leg)

DEMO: https://youtu.be/8In8RLRypvo

Fire Hydrant 3×12 (leg up)

DEMO: https://youtu.be/F7hBZ28YK-0

WOD: Metcon (AMRAP – Rounds and Reps)

8min AMRAP

6 Single Arm Dumbbell Devil Presses

9 Spiderman Push up

12 Star V-Ups
EXPLANATION AND MODIFICATION: https://youtu.be/G_jwyrp9z_0

STRETCH

DEMO: https://youtu.be/Rj8RDLj_eMc