CrossFit Worthy – CrossFit
Warm-up
3x
6 Push ups
6 Ring Rows
6 HSPU
10 Donkey Kicks
:20 on/ :10 off, 8 rounds
Handstand hold or single arm handstand hold
Weightlifting
1): Shoulder Press (5×3; @ 85%; 2:00 rest)
Last set go for more reps if you have it in the tank and they are quality.
2): Pendlay Row (5×3; @ 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 (Calories)
:15 on/:45 off x 10 Rds
Air Bike
Rower
No counting, just work HARD!
Skill Development
EMOM x 5:00
5 MU Transitions
