REMINDER: 5am class will be a "check-in" class for the summer beginning Wednesday 6/29. Please e-mail alex@crossfitsmithtown prior to 9pm the night before to check in to class! Thank you!

Also-5am class will be cancelled this Monday 6/27. Sorry for any inconvience.

Individual warm-up
200m run
10 PVC dislocates
10 PVC pass throughs
30 arm circles
10 leg swings
:30 couch stretch

Group warm-up
High knees x 2
Butt kicks x 2
Side shuffle x 2
Back pedal x 2
10 lunges w/rotation
5 inchworm walkouts
30 band pull aparts

Benchmark Friday

20 min AMRAP
400m run
Pull-ups x max reps
*Sub challenging ring row for pull-ups