01.07.2015

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Pull

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Clean Deadlift + High Hang Clean + Jerk (5x[1+1+1]; @ 70%; E:90)

B): Front Squat (3×3; @ 70%; E:90)

Metcon

Metcon (Weight)

EMOM x 10:00

odd- 10 Burpees

even- 20 Wall Ball

Accessory

Metcon (Weight)

Move SLOW, Think of keeping MAX Tension

3x

Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

By providing your phone number, you agree to receive text messages from Worthy Health & Fitness

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!