6/21/2016

CrossFit Arioch – CrossFit

Warm-up

Row 500m then establish a max height Box Jump.

Active rest: Complete as many of these as possible while you are waiting between sets:

10 yards Pigs on ice skates

10 yards Bear crawl

10 PVC pass throughs

10 yards Crab walk (forward and backward)

10 Back stroke (each arm)

10 Ring out the towel (each side)

10 Pressing snatch balance

Power

Snatch (Work to a 1 RM)

Conditioning

Metcon (Time)

AMRAP 4

5 Snatches (70% of today’s 1RM)

50 Double Unders

Rest 2 Minutes

AMRAP 4

5 Snatches (70% of today’s 1RM)

50 Double Unders

Mobility

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

Box stretch: 2 minutes each leg (4 minutes total)

Bottom position: 2 minutes