CrossFit Worthy – CrossFit

Warm-up

3x

Down with Left hand, back on the Right Waiters Walk

6/6 SA Ring Row

6 twisting lunge holding a plate 25/15#

Weightlifting

1): Weighted Pull-ups (5×5; you pick Int. poison; 1:15 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 (5×5; you pick Int. poison; 1:15 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 (3×5/5; @ 45%; 2:00 Rest)

These are based off of your Front Squat. If warming up you cannot perform 45%, then find a weight that you can handle.

Perform these by stepping back into the lunge.

Metcon

4): Metcon (4 Rounds for reps)

4x

AMRAP in 2:00:

5 burpee

10 air squat

10 Db/Kb push press (not heavy)

rest 2:00

Strength Accessory

Rev. Hyp – 3×15