CrossFit – 6/27/2017

CrossFit Arioch – CrossFit

Warm-up

Run 400 meters

5 Downward dog push-ups

10 yards Pigs on ice skates

5 hops Single leg hops (front to back- each leg)

20 Overhead Plate Press

30 yards Side hop

20 Back leg swing (each leg)

Strength

Shoulder Press (10 – 10 – 10, across)

Conditioning

Triple 3 (Time)

3,000m row

300 Double Unders

3 Mile Run

Mobility

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

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