CrossFit – 6/23/2017

CrossFit Arioch – CrossFit

Warm-up

Row 250 meters

8 One arm thruster with kettlebell (each arm)

8 Squat press (each arm)

8 Thorasic high fives (each arm)

8 Sots press (PVC or bar)

8 Roll to candlestick with hands down

8 Back stroke (each arm)

8 Wall ball shots

8 Headstand to push-up

8 Mountain climbers (each leg)

8 Medicine ball push-up

8 Arms (over and back)

Strength

Thruster (3 x 10, across)

Conditioning

Metcon (Time)

Light “Kalsu”

10 Burpees, then

100 Thrusters (75#/55#)

Complete an additional 10 Burpees at each additional 2 minute mark, until all Thrusters are completed.

Mobility

Open your hips: 2 minutes each leg (4 minutes total)

Front of the hip: 2 minutes per leg (4 minutes total)

Posterior tib: 1 minute each side (2 minutes total)