CrossFit Worthy – CrossFit
6 Push ups
6 Ring Rows
10 Donkey Kicks
:15 on/ :15 off, 8 rounds
Handstand hold or single arm handstand hold
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!
3): Metcon (Weight)
:30 on/1:00 off x 10 Rds
No counting, just work HARD!
EMOM x 5:00
5 MU Transitions