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

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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