CrossFit Journal: The Performance-Based Lifestyle Resource

05/18/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Knee Circles
10 Toe Touches
10 Air Squats
10 Kips
5 Kipping Pull-ups (10 Ring Rows)
30 Second Handstand Hold (Plank)
200m Run

WOD

800m Run
6 Rounds
4 Handstand Push-ups
8 CTB Pull-ups
12 Air Squats

Rx+ w/ a weighted vest

COOL DOWN

400m jog
50 Sit-ups

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