CrossFit Worthy – CrossFit

Warm-up

*10 Donkey Kicks

*3×24′ Handstand Walk

(sub 3×2-4 wall walk if you can’t walk)

Weightlifting

1): Shoulder Press (8×4; @ 72.5%; 1:30 rest)

Last set go for more reps if you have it in the tank and they are quality.

2): Pendlay Row (8×4; @ Moderate Weight (+5-10#); 1:30 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 (Weight)

OTM x 10:00

odd – DL + HPC + FS + PJ

@50%+ of C&J

even – 2-4-6-8-10 HSPU

Strength Accessory

*Ring Support – :15/:15 x 8

*Ring Bottom – :15/:15 x 8

*Hollow Rocks – :15/:15 x 8