“Wake up. Work out. Look hot. Kick ass.”

9
Apr

“Wake up. Work out. Look hot. Kick ass.”

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 Jumping Jacks

10 Single Leg Supinated Hip Extension

20sec Plank March

X3

DEMO: https://youtu.be/033LWpSkddw

WOD : Metcon (Time)

20 Alt. Dumbbell Clean And Jerk

20 Reverse Lunges

10 Burpees

20 Single Arm Dumbbell Thruster

20 Reverse Jump Rope Singles (Double taps)

x4

17min Cap
(ALTERNATIVE EQUIPMENT)

-GALLON OF DETERGENT OR WATER

-BOTTLE OF WATER

-BACKPACK

-BOOK

Accessory Work

20sec Bicycle

20sec Hollow Hold

20sec Flutter Kick

x4

Rest as much as needed between rounds