6.30.17

This Saturday there is Family Yoga on the Deepwells Lawn starting at 9am! All are welcome! Bring your own towel! There are mini flyers in the gym by the iPad for all those interested. Wear your CrossFit Smithown shirts and represent :)

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
5 inchworm walkouts

Group warm-up
5 world's greatest stretch
10 leg swings
:30 couch stretch
10 hip bridges B/10 single leg hip bridges
5 downward dog to cobra transitions
10 sidelying arm windmills
20 monster walks

Benchmark Friday!
"Rankel"
Complete as many rounds as possible in 20 minutes of:
6 deadlifts 225/155
7 Burpee pull-ups
10 Kettlebell swings 70/55
Run 200 meters