Wednesday, May 22nd 2019

*E-Mail [email protected] for July 1st Updates!! Lots of Changes coming for the gym.

** Download the Free App BAND and search for “CrossFit Smithtown.” It’s the best way to communicate urgent messages to the entire gym without the use of social media.

*** Rope Climbs on Sunday 5/26. Murph Monday 5/27 9AM Class ONLY

Warm Up
1 Minute Childs Pose
10 Cat/Cow
25 Foot Bear Crawl
5 Push Ups
25 Foot Reverse Crab Walk
5 Push ups
25 Foot Bear Crawl
5 Push Ups
25 Foot Reverse Crab Walk
5 Push ups

Skill Work
8 Minutes (HSW/HSPU)
8 Minutes (MUs/C2B/Pull Up/T2B)

WOD
14 Minute AMRAP
5 Ring MUs
25 Wall balls 20/14
50 DUs