TEAM WOD

CrossFit Arioch – CrossFit

Warm-up

Max calorie row for 1 minute (pace: slow)

5 Cossack squat (each side)

5 Roll to candlestick

30 seconds Hollow body hold

Max calorie row for 1 minute (pace: medium)

15 Push-ups

15 Jumping pull-ups

30 seconds Hollow body hold on bar

Max calorie row for 1 minute (pace: fast)

15 Mountain climbers (each leg)

15 Fire hydrant circles (each side)

Team WOD

With a team of 3:

AMRAP35

5k Row

400 Air Squats

300 Sit-Ups

200 Push-Ups

100 Pull-Ups

Mobility

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

Smash lats: 2 minutes per side (4 minutes total)

Global extension – roller and bar: 2 minutes