CrossFit Worthy – CrossFit
Warm-up
3x
Waiters Walk down and back
10 Supine Ring Rows
With a :10 on/ :20 off timer:
8 Rounds of Handstand Hold/Shoulder Touches/Free standing hold
10 Total attempts at Free Kick Ups (donkey kicks)
Weightlifting
1): Weighted Chin Ups (5×3; you pick Int. poison; :45 rest)
These should be about as heavy as last week.
2): Shoulder Press (5×3; @ 60%; :45 rest )
Metcon
3): Metcon (Weight)
OTM x 14:00
odd – 5 Squat Clean Thrusters @ 75/50#
even – Burpee Pull Ups
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]
