CrossFit – 6/19/2017

CrossFit Arioch – CrossFit

Warm-up

2 Rounds:

10 Downward dog push-ups

10 Ring out the towel (each side)

10 Elbow cirles

10 Arms (over and back)

Strength

Split Jerk (Work to a heavy double )

Conditioning

Metcon (No Measure)

EMOMx10

Minute 1: 20 Cal Airdyne

Minute 2: 10 Rings Dips

Mobility

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

Internal rotation with lacrosse ball: 2 minutes per side (4 minutes total)

Ring ready shoulders: 2 minutes