CrossFit Worthy – CrossFit
Warm-up
3x
5 Push ups
5 Ring Rows
5 HSPU
10 Donkey Kicks
Inverse Tabata
Handstand hold or single arm handstand hold
Weightlifting
1): Shoulder Press (5×5; @ 70%; 1:15 rest)
Last set go for more reps if you have it in the tank and they are quality.
2): Pendlay Row (5×5; @ Moderate Weight (+5-10#); 1:15 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)
:20 on/1:00 off x 15 Rds
Air Bike
Rower
KB Swing 124/88#
No counting, just work HARD!
Skill Development
EMOM x 5:00
MU Transitions
