CrossFit – 6/28/2017

CrossFit Arioch – CrossFit

Warm-up

1-minute rounds of:

Medicine ball cleans

Cossack squat (each side)

Overhead Plate Press

Roll to candlestick

Elbows high and outside (PVC or Bar)

Fire hydrant circles (each side)

Pigs on ice skates

Ankle rotations (each side)

Strength

Clean + Hang Clean + Front Squat + Jerk (Work to a heavy set)

Conditioning

Metcon (Time)

21- 15 -9

Hand Stand Push-Ups

Goblet Squats (50#/35#)

Mobility

Wrist flexibility: 2 minutes per wrist (4 minutes total)

Hip opener: 2 minutes per hip (4 minutes total)

Bottom position: 2 minutes