CrossFit Journal: The Performance-Based Lifestyle Resource

09/25/17

WARM-UP

10 Banded Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 2 Taps

2 Rounds
5 Burpees
10 Step-ups
15 Light KB Swings

BENCH PRESS

5×3 (building)

WOD

For Time:
50 Burpee Box Jumps (20/24)
40 Push-ups
30 Kettlebell Swings (35/53)
20 Strict Pull-ups

COOL DOWN

200m Run
3×10 Banded Pass Throughs (increasing tension)
Wall Calf Stretch 30 seconds (per leg)
Foam Roll Upper Back 3-5 passes (arms overhead)

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