CrossFit Arioch – CrossFit
10 Medicine ball cleans
10 yards Pigs on ice skates
10 Roll to candlestick
10 Medicine ball push-up
10 Squat to stand
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.
40 Air Squats
30 Kettlebell Swings (American, 55#/35#)
Chest to deck and full lock out on push ups. No snaking.
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