Tuesday

30
Mar

Tuesday

Announcements

LIVE FREE ONLINE CLASSES TIMES:
7AM- 9AM- 4:30PM- 6:30PM-
CODE: 296-034-713

Live Free CrossFit – CrossFit

Prehab

10 Bird-Dog (5 each side)

:60 Single Leg Bridge Hold (30sec each leg)

X3

EXPLANATION: https://youtu.be/xid43AF7M7Q

WOD : Metcon (AMRAP – Rounds and Reps)

AMRAP 12MIN

16 Dumbbell Front Rack Lunges (Backpack)

12 Box Jumps (Tuck Jumps)

10 Single Arm Dumbbell Swings (Backpack)
EXPLANATION AND MODIFICATION: https://youtu.be/p7DNGCMl-yQ

Core Accessory

:20sec Superman/Arch

:20sec Hollow Hold

:20sec Leg Raise

4 ROUNDS

EXPLANATION: https://youtu.be/nZ9c9W0fyGA

Rest as long as needed after completing all three movements

(the goal is to go from one movement right into the other with no rest)