CrossFit – Wed, Jun 11
Sizzling Summer Cooking Class – Monday June 30th – FREE to everyone.  Learn how to maximize your food prep and minimize your time.  RSVP:   Lorim@Crossfitsr.com   12 spots availableCF Academy June 14th 8am  Shoulder Press & Push PressLadie's Night Out!
Wednesday June 18th 6pm
Kaia's Island Kitchen & Tiki Bar
480 Hartz Ave Danville

Warm-up

2 Min Cardio

2 Rounds of the CF Official Warm up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

2 ROUNDS

Push Press (4×2 85-90%)
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Ring Dips

Box Jump Overs 24/20″

10 Min Cap

Beginners Class (Time)

Warm up –

1 round CF warm up

Then skill work – Box jumps

Same Lift

METCON

10-9-8-7-6-5-4-3-2-1

Ring Dips

Box Jump Overs – use a height that allows you to jump today!

10 Min Cap

Cooldown

kneeling Lat

3 Pos scorpion

Pancake