CrossFit Worthy – CrossFit
Warm-up
*10 Donkey Kicks
*3×24′ Handstand Walk
(sub 3×2-4 wall walk if you can’t walk)
*1×10 Parallete HSPU; @ X353
Weightlifting
Shoulder Press – Add 5# to your old max and start to use that as your new training max.
1): Shoulder Press (8×5; @ 65%; 1:00 rest)
Last set go for more reps if you have it in the tank and they are quality.
2): Pendlay Row (8×5; @ Moderate Weight; 1:00 rest )
Last set go for more reps if you have it in the tank and they are quality. That means DRIVE those shoulders blades together HARD!
Metcon
3): Metcon (AMRAP – Rounds and Reps)
AMRAP in 10:00
30 Kb Swings 70/53#
15 Pull Ups
Strength Accessory
*Ring Support – :10/:20 x 8
*Ring Bottom – :10/:20 x 8
*Hollow Rocks – :10/:20 x 8
