9.8.16

Just a friendly reminder that 5am class will continue to be a check in class. Please email Alex at alex@crossfitsmithtown.com the night before (prior to 9pm) to let her know you'll be coming to class! Thanks!

Individual warm-up
200m run/row
10 leg swings
10 leg hugs
10 groiners

Group warm-up
5 inchworm walk outs
10 lunges with rotation
:45 front rack shoulder stretch
10 lat pull downs with band
15 banded skydivers 

A.Strength
Rotate through the stations every minute for 12 minutes to complete 4 sets of:
Minute 1: Front rack box step-ups x 6 reps each leg
Minute 2: Bent over barbell rows x 6-8 reps
Minute 3: Max effort unbroken toes to bar or work on stringing reps together
*If you can not toes to bar work on your knees to chest kip or :30 hollow hold to work on stability 

B.Conditioning
4 rounds
250m row
12 KB swings 70/55
8 deadlifts 155/105