CrossFit Voyage – CrossFit

Warm-up (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Weighted Strict Pull-Ups x 5 reps

Station 2 – 50 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – Ring Dip x 12-15 reps

Metcon (Time)

21-15-9

Wall Ball (20/14)

TTB

Thruster (95/65)

Dropping the barbell, coming off the pullup bar or breaking up the wall balls will be a 5 burpee penalty for each infraction.

Shoulder Durability (No Measure)

Using a 2.5lb weight

1×30 Side lying external rotation

1×30 Side lying shoulder abduction

1×30 Side lying shoulder flexion

Repeat on other side

*Keep shoulder blade down and back. No shrugging*