CrossFit Journal: The Performance-Based Lifestyle Resource

08/07/17

WARM-UP

10 Banded Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps
10 Air Squats
10 PVC Pass Throughs
10 BB Strict Press
10 BB Overhead Squats
50 Singles
Row 250m/Run 200m

WOD

25 Minute AMRAP
Teams of 2
1000m Row
10 Overhead Squats (95/135, MRx 65/95, Rx+ 105/155)
100 Double-Unders (200 singles)

COOL DOWN

500m Row
3×10 Banded Pass Throughs (increasing tension)
Foam Roll Calves 3-5 passes (per leg)
Foam Roll Upper Back (arms overhead) 3-5 passes

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