CrossFit Journal: The Performance-Based Lifestyle Resource

08/05/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps
10 Air Squats
10 Push-ups
10 BB Strict Press
10 Burpees
30 Second Handstand Hold (plank)

SHOULDER PRESS

5×5 (building)

WOD

25 Minutes AMRAP
Teams of 2
20 Wall Balls (14/20)
20 Handstand Push-ups
20 Bar Facing Burpees
20 Thrusters (65/95)

COOL DOWN

200m Run
Foam Roll Back (arms across chest) 3-5 passes
3×10 Banded Arm Circles (each direction)
3×10 Banded Pass Throughs (increasing tension)

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