CrossFit Journal: The Performance-Based Lifestyle Resource

05/15/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps
10 Air Squats
10 PVC Pass Throughs
10 PVC Overhead Squats

2 Rounds
10 BB Power Snatch
10 Push-ups
50 Singles

OVERHEAD SQUAT

5×5 (building)

WOD

10 Minute AMRAP
10 Power Snatch (75/115, MRx 65/95, Rx+ 95/135)
10 Ring Dips
50 Double-Unders (100 Singles)

COOL DOWN

10 Banded Arm Circles (per arm)
Foam Roll Upper Back (hands overhead) 3-5 passes
Foam Roll Calves (one foot over the other) 3-5 passes (flex and extend)
3×10 Banded Pass Throughs (increasing tension)

Leave a Reply