“Things work out best for those who make the best of how things work out.”

22
Apr

“Things work out best for those who make the best of how things work out.”

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

12 Scapula Push Ups (Hold 2sec on Top)

DEMO: https://youtu.be/R788wbvZ6jE

10 Sitting Hip Rotations (5 each side)

DEMO: https://youtu.be/grajA-it9LY

X3

Strength

Single Leg Box Squat 3×6 Tempo 31×1

DEMO: https://youtu.be/VB76qhbKa4g

Elevated Supine Hip Extension 3×12 Tempo 31×1

DEMO: https://youtu.be/p484600tYJk

WOD: Metcon (Time)

2 Rounds for Time:

50 Reverse Lunge Into Knee Drive

50 Mountain Climbers
EXPLANATION AND MODIFICATION: https://youtu.be/As795p3oqiw

Accessory Work

20sec Plank Twist DEMO:

20sec Left Side Plank Up&Down DEMO: https://youtu.be/j5iVIlja2-0

20sec Right Side Plank Up&Down

Rest 20sec

X3