CrossFit – 6/20/2017

CrossFit Arioch – CrossFit

Warm-up

Row 250 meters

10 Cossack squat (each side)

10 Pressing snatch balance

10 Fire hydrant circles (each side)

10 Elbows high and outside (PVC or Bar)

10 Bridge up

10 yards Spiderman lunge

10 Roll to candlestick with hands down

10 yards Knee hugs

Strength

Power Snatch (10 Rep Max, WITHIN 1 Minute.)

Max, 5 attempts.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

400m run

8 Power Cleans (95#/65#)

12 Front Squats

Mobility

Couch stretch – hip opener: 4 minutes each hip (8 minutes total)

Bottom position: 2 minutes