CrossFit – 6/30/2017

CrossFit Arioch – CrossFit

Warm-up

5 Cossack squat (each side)

5 Downward dog push-ups

5 Mountain climbers (each leg)

5 Fire hydrant circles (each side)

10 Handstand shrugs

10 yards Knee hugs

10 Arms (over and back)

10 yards Spiderman lunge

10 Slow and low air squats (perfect form)

10 yards Pigs on ice skates

10 Roll to candlestick

Strength

Back Squat (EMOMx10 – 10 reps @135#/95#)

Conditioning

Metcon (Time)

21 – 15 – 9

Sumo Deadlift High Pull (135#/95#)

Push Press

Mobility

Band distracted super frog: 2 minutes per groin (4 minutes total)

Airplane crash victim: 2 minutes per arm (4 minutes total)

Internal rotation: 2 minutes