CrossFit Journal: The Performance-Based Lifestyle Resource

09/28/17

WARM-UP

10 Banded Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 2 Taps
10 Lunges
10 Air Squats
10 PVC Pass Throughs
10 PVC Overhead Squats
200m Run

SINGLE ARM DUMBBELL OVERHEAD SQUAT

Skill Work (5-8 Minutes)

WOD

5 Rounds for Time
400m Run
20 Single Arm Dumbbell Overhead Squats (25/35)

COOL DOWN

200m Run
Foam Roll Back 3-5 passes
Foam Roll Hamstrings 3-5 passes (per leg)

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