CrossFit Worthy – CrossFit

Warm-up

3x

6/6 Half Kneeling SA Press

6/6 SA Ring Row

6/6 Overhead Walking Lunge (25/15# plate)

Weightlifting

1): Weighted Pull-ups (8×4; you pick Int. poison; 1:30 rest)

Try to take these a little heavier than last week when you did 5 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank. Yes kip these out.

2): Weighted Dips (8×4; you pick Int. poison; 1:30 rest)

Try to take these a little heavier than last week when you did 5 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank. Yes kip these out.

3): Front Rack Lunge (5×4/4; @ 47.5%; 2:00 rest)

These are based off of your Front Squat. If warming up you cannot perform 47.5%, then find a weight that you can handle.

Perform these by stepping back into the lunge.

Metcon

Metcon (AMRAP – Reps)

Strength Accessory

*Swing – EMOM:

12-12-12-12-12 @124/88#

*Rev. Hyp – 3×15