6/24/2016

CrossFit Arioch – CrossFit

Warm-up

2 Rounds:

10 Medicine ball cleans

10 yards Pigs on ice skates

10 Roll to candlestick

10 Medicine ball push-up

10 Squat to stand

Strength

Clean (2 rep max )

Touch and go preferred. If you need to drop and reset, next pull should be within 5 seconds and note “broken” in lift notes.

Conditioning

Baseline (Time)

500m row

40 Air Squats

30 Kettlebell Swings (American, 55#/35#)

20 Push-Ups

10 Pull-Ups
Chest to deck and full lock out on push ups. No snaking.

Mobility

Put the ball on your shoulder and make yourself vomit (front: 1 minute per shoulder

Banded internal rotation: 2 minutes per side (4 minutes total)

Open hips with a banded squat and a weight vest: 2 minutes