October 3,2019

2
Oct

October 3,2019

CrossFit Passion – CrossFit

Warm-up (No Measure)

Row 250m/Ski Erg 250m

+

Frankenstines, Spiderman, Inch Worm 1 push up 1 Squat

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10 Hanging L-lifts

10 Burpees

Metcon (Calories)

A. L-Sit on Parallettes: AMSAP x 3 attempts

B. Prone Scorpions: 5 slow controlled reps in both directions x 2 sets; Rest as needed

+

Row Testing

10 min Row – Max Calories

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Part 3: Cool Down Choice

15 min easy conversation pace cool down – your choice machine

&/Or

15 min in Mobility Corner w/ Hypervolt