CrossFit Journal: The Performance-Based Lifestyle Resource

09/26/17

WARM-UP

400m Run
10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 Lunges
10 Air Squats
50 Singles
10 BB Thrusters

WOD

3 Rounds for Time
800 Run
40 Double Unders (100 singles)
20 Thrusters (65/95)

COOL DOWN

200m Jog
Foam Roll Quads 3-5 passes (per leg)
Foam Roll Calves 3-5 passes (per leg)
Wall Calf Stretch

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