6/20/2016

CrossFit Arioch – CrossFit

Warm-up

or 50 double unders. Then complete the following:

8 Downward dog push-ups

30 seconds Hollow body hold on bar

8 Back leg swing (each leg)

30 yards High bounding

8 Sots press (PVC or bar)

30 yards Side hop

8 Ring out the towel (each side)

8 Arms (over and back)

Strength

Push Press (Establish a 2RM)

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

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

First rib with lacrosse ball: 1-2 minutes each arm (2 minutes total)

Lat stretch: 2 minutes per arm (4 minutes total)