Lithium CrossFit – Lithium Reboot
Warm-up
Medball Clean Drills
Start with ball on ground between feet. Feet hip width/squat stance.
1. Stand and pop hips/shrug shoulders. Arms stay straight. x5
2. Add elbows high and outside – scarecrow. x5
3. Add muscle clean (elbows through and catching at chest) x5
4. Add 1/4 drop, 1/2 drop full drop into squat after hips are popped. x5
Metcon (No Measure)
Medball Chief
3 Medball Cleans
6 Push-ups
9 Air Squats
AMRAP in 3 minutes
Rest 1 minute
5 Rounds
