CrossFit Journal: The Performance-Based Lifestyle Resource

05/09/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps
Down and Back
High Knees
Butt Kicks
Toy Soldiers
Calf Stretches
5 Power Cleans from Power Position
5 Power Cleans from Above the Knee
5 Power Cleans from Mid-shin

WOD

2 Rounds
800m Run
50 Sit-ups
600m Run
40 Burpees
400m Run
30 Power Cleans (95/135, MRx 65/95, Rx+ 105/155)

COOL DOWN

200m Run/Jog
Foam Roll Calves 3-5 Passes
3x ME Plank

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