CrossFit Worthy – CrossFit
Warm-up
3x
3/3/3 Arm Circles [little plates, big plates, HUGE plates]
5/5 Half Kneeling Single Arm Press
With a :15 on/ :15 off timer:
8 Rounds of Handstand Hold/Shoulder Touches/Free standing hold
10 Total attempts at Free Kick Ups (donkey kicks)
Weightlifting
1): Weighted Pull-ups (10×5; you pick Int. poison; 1:00 rest)
Last set go for more reps if you have it in the tank.
2): Shoulder Press (10×5; @ 60%; :45 rest )
Last set go for more reps if you have it in the tank.
Metcon
3): Metcon (Weight)
OTM x 14:00
odd – 7 S2O @ 45/35#+
even – 7 Box Jump 24/20#
*S2O start at empty bar, add weight increments of 20# total or less per round. Do reps that you can handle each round.
Strength Accessory
Move SLOW, Think of keeping MAX Tension. The slower you can move, the better!! SQUEEZE!!
3x
SUPINE Ring Rows – 15
Ring Supported Prone Reverse Crunch – 10
[Left Leg, Right Leg, Both Legs = 1 rep]
