6/17/2016

CrossFit Arioch – CrossFit

Warm-up

400 meter run

5 Cossack squat (each side)

30 yards Jog forwards and backwards

5 Medicine ball push-up

15 Back leg swing (each leg)

15 Elbows high and outside (PVC or Bar)

10 yards Crab walk (forward and backward)

15 Elbow cirles

15 Forward/back jumping jacks

Conditioning

Metcon (Time)

21-15-9

Power Cleans, 135/95

Ring Dips

400m Run

Skills

Metcon (Time)

50-40-30-20-10

Unbroken Double Unders

Everytime you break (not in between sets) do 5 burpees.

*if scaling double single unders AND burpees on misses

Mobility

Put the ball on your shoulder and make yourself vomit: 2 minutes per shoulder (4 minutes total)

Ankle circles: 2 minutes per leg (4 minutes total)

Runners shoulders: 2 minutes