Start your day off with Rachel ……6:00am class

 Happy Monday and HAPPY BIRTHDAY SUMMER….

19 years old !

You have been crossfitting for 5 years now

and you are all of our child at CFSS…. WE LOVE YOU.

Warm up

• run 400 m 
• then repeat 2x
• 10 ps SL sits to box use band around knees
• Kneeling high band pull and push, bend knee faces rig 
• on all fours lift knees for 20 sec, if great lift 1 knee, stay n 90%

Strength

Back squats 2 2 2 2 2 2  alternate with

• 3 sets of pull ups
• 3 sets of vertical pull ups, rings
• stretch quads

 WOD for time

3-5 rounds for time of: 200-meter bottom up top down carry 10 deficit push-ups, hands on dumbbells, weight plates  10 push jerks/MW Use dumbbells for the farmers carry and push jerks.