6/28/2016

CrossFit Arioch – CrossFit

Warm-up

1-minute rounds of:

Medicine ball cleanS

Squat to stand

Overhead Plate Press

Elbows high and outside (PVC or Bar)

Handstand hold against wall or free standing

Marching bridge (each side)

Banded good mornings

Jump and land (PVC or bar)

Strength

Clean and Jerk (1 Rep Max)

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mobility

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

Un-impinge yourself from mental slavery: 2 minutes per shoulder (4 minutes total)