05.05.2015

CrossFit Worthy – CrossFit

Warm-up

3x

6 Push ups

6 Ring Rows

6 HSPU

10 Donkey Kicks

:15 on/ :15 off, 8 rounds

Handstand hold or single arm handstand hold

Weightlifting

1): Shoulder Press (5×4; @ 77.5%; 1:45 rest)

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

2): Pendlay Row (5×4; @ Moderate Weight (+5-10#); 1:45 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)

:30 on/1:00 off x 10 Rds

Air Bike

Rower

Air Squats
No counting, just work HARD!

Skill Development

EMOM x 5:00

5 MU Transitions

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