CrossFit Worthy – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

12 Heavy swings [Fire Glutes Hard!]

12 Push ups

12 Ring Rows

12 HSPU

Weightlifting

1): Front Squat Walkout (Walkout and hold; 3x :10; @100%; 10:00)

2): Weighted Dips (5×3; UPickInt.Poison; :45 rest)

Metcon

3): Metcon (Weight)

EMOM x 10:00

odd – 10 Cals Row – AFAP

even – 5 Db Thrusters (HVY)
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