6/14/2016

CrossFit Arioch – CrossFit

Warm-up

45 seconds of work and 15 seconds of rest:

Spiderman lunge

Mountain climbers (each leg)

Fire hydrant circles (each side)

Air squat

Arms (over and back)

Knee hugs

Back leg swing (each leg)

Strength

Back Squat (2-2-2, across)

Conditioning

Metcon (Time)

800m run

21 Box Jumps (24″/20″)

21 KB Swings (55#/35#)

400m run

15 Box Jumps

15 KB Swings

200m run

9 Box Jumps

9 KB Swings