CrossFit – Mon, Jun 23
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 available

Warm-up

400 m run

Whiteboard

Monday Fix

Warm-up

SAME PROGRAMMING FOR BEGINNERS CLASS

carioca

forward lunge running drill

runners lunge

side lunge

20 jumping jack

20 Air Squat

Skill Work

Rowing Drills – 30 second each

  1. straight leg (hip & arms)
  2. straight arms (legs & hips)
  3. sequence legs hips arms return arms, legs hips
400m Run (Time)
Max Effort 400m Run

3x 400 m run

2 min rest – record fastest

rx+ add in a 4th – 400 M run

1000m Row (Time)
Max Effort 1000m Row

2x 1000 M row

3 min rest

rx+ add in a 3rd 1000 M row

Cooldown

calf stretch

up/down dog

couch