CrossFit – Sat, Jun 28
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 availableMerch Pre-order ends Monday 6/30.  Use the link emailed to you or click on social media for the link!

Warm-up

Bike Relays – divide group into teams – tabata clock

1st team to 100 cal

20 sec work 10 sec rest – switch people every 10 sec break

10 each:

superman

alt scorpion

hollow rocks

squats

alt runner lunge

jumping jacks

cossack

2×5

GM

Back Squat

Back Squat (3×8 record heaviest 1×8)
Metcon (AMRAP – Reps)

2 min work

2 min rest

  1. assault bike
  2. sit ups
  3. row
  4. kb swing 35/26 (rx+ 53/35)

1 time thru

Cooldown

doorway stretch

Couch

Foam Roll leg & lats