CrossFit Worthy – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

10 Push ups

10 Ring Rows

10 HSPU

Weightlifting

1): Front Squat (10×5; @ 60%; :45 rest )

2): Weighted Dips (10×5; UPickInt.Poison; 1:00 rest)

Metcon

3): Metcon (Weight)

EMOM x 14:00

odd 3-5 C2B

even – 3-5 OHS 115/80#
For those of you doing the Open on Saturday, this will give you the chance to work on a pace and strategy for game time.

Strength Accessory

4): Metcon (Weight)

3x

A) Back Ext. – 12

B) Landmine Row – 12/12

C) Banded Face Pulls – 12