6/18/2016

CrossFit Arioch – CrossFit

Warm-up

10 Cossack squat (each side)

10 Jumping pull-ups

10 Medicine ball push-up

10 Slow and low air squats (perfect form)

10 Roll to candlestick

10 Fire hydrant circles (each side)

30 seconds Hollow body hold on bar

10 Mountain climbers (each leg)

Strength

Front Squat

Conditioning

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mobility

Hip busters: 2 minutes

Hamstring stretch on wall or rig: 2 minutes per Leg (4 minutes total)

Internal rotation (legs): 2 minutes each leg (4 minutes total)