“You cannot control everything that happens to you; you can only control the way you respond to what happens. In your response is your power.”

15
Apr

“You cannot control everything that happens to you; you can only control the way you respond to what happens. In your response is your power.”

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 DEMO: https://youtu.be/5_Brh_GScu4

10 Good Mornings DEMO: https://youtu.be/e_DZr57NazQ

X3

Strength

Suitcase Split Squats 3×8 (each Leg) Tempo 31×1 (add weight if necessary)

Half Kneeling Single Arm DB Arnold Press 3×8 (each arm) Tempo 31×1

EXPLANATION: https://youtu.be/Jwjn2eCgP1w

WOD: Metcon (Time)

21-15-9

Dumbbell Squat Clean

1 Sit Up + 1 Russian Twist
EXPLANATION AND MODIFICATIONS: https://youtu.be/CLYk7iUzyFE

Accessory Work

20sec Hollow Hold DEMO: https://youtu.be/NUiBLzHAzZk

20sec Hollow Rock DEMO: https://youtu.be/akSuvTdUKtI

20sec Heel Touch Sit Ups DEMO: https://youtu.be/1HmgMIm7ybc

Rest 20sec

X3

STRETCH

DEMO: https://youtu.be/Rj8RDLj_eMc