We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

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

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!