CrossFit – Fri, May 9
Saturday 5/10 8am class – CF Academy – Front Squat & a workout – Open to everyone!  Drop Ins welcome tooMurph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am  RESERVATIONSMobility Class returns Thursday, JUNE 12th at 6:30pm!Mother's Day – bring your mom or child (ages 13 and up) for free – email  Success@crossfitsr.com  to have Brandy set up their free drop in no later than Friday 5/9

Warm-up

3 min Cardio

Runners Lunge

Inch Worm

Samson

Side Lunge

10 Alt Scorpion

set up and do 1/10

10 lunges, 9 push ups, 8 squats, etc

Lazy Leigh (Time)
100 Lunges
90 Push Ups
80 Sit Ups
70 Squats
60 Double Unders
50 KB Swings 53/35
40 Burpees
30 Box Jumps 24/20
20 Pull Ups
10 Thrusters 135/95
Somewhat Lazy Leigh (Time)
Somewhat Lazy Leigh (1/2 lazy leigh)
50 lunges
45 Push Ups
40 Sit Ups
35 Squats
30 Double unders
25 Kb Swings 53/35
20 Burpees
15 Box Jumps 24/20
10 Pull Ups
5 Thrusters 95/65

Cooldown

Couch

Pigeon

½ kneeling thoracic rotation