6/27/2016

CrossFit Arioch – CrossFit

Warm-up

10 Jumping pull-ups

10 Cossack squat (each side)

10 One arm thruster with kettlebell (each arm)

10 Squat press (each arm)

10 Kip Swings

10 Sots press (PVC or bar)

10 Thorasic high fives (each arm)

30 seconds Hollow body hold on bar

10 Ring out the towel (each side)

10 Arms (over and back)

10 Roll to candlestick with hands down

10 Squat to stand

Skills

Pull-ups

15 Minutes of Skill work. Practice something new. (Suggestions: band down, Kip swing practice, negatives, strict work, chest to bar, weighted pull ups.)

10 Minutes to establish max rep kipping pull-ups.

Conditioning

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

First rib: 2 minutes per side (4 minutes total)

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

Global extension – roller and kettlebell: 2 minutes