CrossFit Journal: The Performance-Based Lifestyle Resource

05/12/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps

3 Rounds
10 Air Squats
10 Push-ups
10 BB Strict Press

STRICT PRESS

5×5 (building)

WOD

3 Minute AMRAP
Push Press (65/95)

2 Minutes Rest

3 Minute AMRAP
Wall Balls (14/20)

2 Minutes Rest

3 Minute AMRAP
Push Jerks (65/95)

2 Minutes Rest

3 Minute AMRAP
Thrusters (65/95)

Score is total reps completed

COOL DOWN

10 Banded Arm Circles (each direction)
Foam Roll Upper Back 3-5 Passes
Foam Roll Quads 3-5 Passes (per leg)
Banded Pass Through (increasing tension)

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