Happy Birthday to Coach Dana!
We appreciate all you do for CrossFit Stony Brook and our Community.
CrossFit
WARM-UP
2 ROUNDS
Run 200M
10 BB Good Morning
20 Shoulder Taps
5 Push-Up to Pike
For Time
Run 800M (Row or Ski 800, Bike 1600)
17 Devils Press
68 Med Ball Cleans to Shoulder
52 DeadliftsÂ
8 Women Makers
17 Power Cleans
68 Situps
520 M Farmer Carry
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps
FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans
-Rest 1:00 b/t Sets-
FULL-BODY WORKOUT
AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2
FINISHER + NCMOBILITY
3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs
-Rest As Needed b/t Sets-