CrossFit Journal: The Performance-Based Lifestyle Resource

08/09/17

WARM-UP

Medball Clean Demo and Fundamentals
200m Run
10 Box Step-ups
10 Medball Deadlifts
10 Medball Front Squats
10 Medball Cleans
30 Second Handstand Hold (plank)

WOD

7 Minute AMRAP
10 Wall Balls (14/20)
10 Burpee Box Jumps (20/24)
Rest 3 Minutes
7 Minute AMRAP
Push-ups (Rx+ Handstand Push-up)
10 Medball Cleans (14/20)

Each WOD Scored Separately

COOL DOWN

Foam Roll Quads 3-5 passes (per leg)
Foam Roll IT Band 3-5 passes (per leg)
Bonesaw Calves

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