CrossFit – 6/26/2017

CrossFit Arioch – CrossFit

Warm-up

Row 200 meters

10 Cossack squat (each side)

30 yards Jog forwards and backwards

10 Elbows high and outside (PVC or Bar)

10 Bridge up

10 yards Knee hugs

10 Back leg swing (each leg)

5 Pressing snatch balance

100 yards Jog-Run-Jog (Jog 30 yards, run 40 yards, jog 30 yards)

30 yards High bounding

5 Skin the cat

5 Back stroke (each arm)

10 yards High knees

Strength

Snatch Pull + Snatch High Pull (5 heavy sets)

Conditioning

Metcon (Time)

With a partner:

500 calories Airdyne for time

Mobility

Pancake split: 2 minutes

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