CrossFit Journal: The Performance-Based Lifestyle Resource

09/22/17

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 PVC Overhead Squats

OVERHEAD SQUAT

5×3 (building)

WOD

“Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats (65/95)

COOL DOWN

200m Jog
10 Banded Arm Circles (each direction)
3×10 Banded Pass Throughs (increasing tension)

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