CrossFit Journal: The Performance-Based Lifestyle Resource

05/19/17

WARM-UP

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

3 Rounds
10 Lunges (total)
10 Air Squats
10 Box Step-ups

WOD

30-20-10-5
Dumbbell Hang Cleans (25/35, Rx+ 35/50)
15 Burpee Box Jumps (20/24)

COOL DOWN

200m Run
Foam Roll Quads 3-5 passes (per leg)
Wall Calf Stretch
3×10 Banded Good Mornings

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