CrossFit – Tue, Jun 17
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

400m Run

20 Jumping Jacks

10 Alt Runners Lunge

10 Alt Scorpion

10 Alt Cossack

10 Inch Worm

w/bar: 3×5

Shoulder press

jerk grip OHS

jerk drops – start on toes with bar at top of head drop and punch up

5 push jerks

Push Jerk (3×1 90-95%)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cooldown

prone shoulder

kneeling wrist

½ kneeling thoracic rotation