CrossFit Journal: The Performance-Based Lifestyle Resource

09/20/17

WARM-UP

10 Banded Arm Circles (each direction)
Wrist Warm-up
10 Walk the Floors
10 Knee Circles
10 2 Taps
10 PVC Pass Throughs
5 BB Power Snatch from Power
5 BB Power Snatch from Above the Knee
5 BB Power Snatch from Mid-shin
10 Kips
5 Kipping Pull-ups (10 Ring Rows)

WOD

12 Minute AMRAP
5 Power Snatch (75/115, MRx 65/95, Rx+ 95/135)
7 Chest To Bar Pull-ups
9 Bar Facing Burpee

COOL DOWN

Foam Roll Quads (per leg) 3-5 passes
Foam Roll IT Band (per leg) 3-5 passes
Wall Calf Stretch

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