30
Jun
July 1,2019
CrossFit Passion – CrossFit
Warm-up (No Measure)
Banded Shoulder distraction 1 min per side
+
Row 250m, Ski Erg 250m
+
Inch worm into push up plus 1 squat, spiderman into hamstring
+
2 Sets:
5 Push ups
10 Scapula push ups
10 Kip Swings
5 Strict Pull ups
Metcon (AMRAP – Rounds and Reps)
A1. 8-10 Strict Ring Dips rest 30 sec X3
A2. Support hold 30 sec on rings rest 2 min X3 (external rotation at the top)
+
10 min AMRAP
15 Wall balls 20/14
12 Push ups
9 TTB
Scaled:
15 Wall balls 14/10
12 Push ups on knees
9 Sit ups