6/25/2016

CrossFit Arioch – CrossFit

Warm-up

5 Cossack squat (each side)

5 Sit-up to pike

5 One arm thruster with kettlebell (each arm)

5 Leg lifts

10 Negative ring dips (lock out at top and lower as slow as possible)

10 V up

10 Mountain climbers (each leg)

10 Thorasic high fives (each arm)

10 yards Pigs on ice skates

10 Arms (over and back)

10 yards Inchworm

Conditioning

Metcon (AMRAP – Rounds and Reps)

With a partner:

AMRAP 30

100 Cal Row

80 Toes to Bar

60 Wall Balls

40 Cleans (135#, 95#)

20 Ring Dips

*One partner works at a time, partition reps anyway.

Mobility

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

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

Internal rotation with partner: 2 minutes