6.27.16

REMINDER: No 5am class tomorrow (Monday). Going forward this time slot will be a check in class. Please e-mail alex@crossfitsmithtown.com by 9pm the night before to check in to class! :)

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
5 inchworm walkouts
30 band pull aparts
20 monster walks 

Conditioning
5 sets
Run 400 Meters
12 KB swings 55/35
12 Pull-ups
12 Box jumps 24/20
-rest 3 minutes-
Score = Total time