CrossFit – Mon, Jun 16
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 availableLadie's Night Out!
Wednesday June 18th 6pm
Kaia's Island Kitchen & Tiki Bar
480 Hartz Ave Danville

Warm-up

2 Min Cardio

Whiteboard

5 Buckets of Death

Warm-up

2x

Carioca

Runners Lunge

Inch Worm

Side Lunge

Spiderman2x

20 sec down dog

10 sec rest

20 sec handstand feet on box

10 sec rest

20 sec handstand on wall

Skill Work

Handstands

wall

free handstands

handstand walk

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=rx

CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
https://games.crossfit.com/workouts/open/2022?division=8&workout_tiers=rx

Warm-up

BEGINNERS CLASS

WHITE BOARD TALK

Carioca

Bear Crawl

Runners Lunge

Inch Worm

Side Lunge

Spiderman

30 sec down dog

20 Sec Handstand hold feet on box

20 Kick up to wall, handstand hold or partial wall walk

Skill Work

Handstands

Scaling, practicing getting on the wall

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=scaled

Cooldown

3 pos scorpion

calf stretch

pigeon