CrossFit Worthy – CrossFit
Warm-up
4x
6 Ring Rows
6 HSPU
25 DU
Weightlifting
1): Shoulder Press (3×3; @ 90%; 2:00 rest)
Last set go for more reps if you have it in the tank and they are quality.
2): Pendlay Row (3×3; @ Moderate Weight (+5-10#); 2:00 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/1:15 off x 16 Rds
* 4 Rds: Prowler Hi/Lo @90/50#
* 4 Rds: Target Burpee 6″
* 4 Rds: Air Bike
* 4 Rds: Ball Slam 30/20#
No counting, just work HARD!
Skill Development
EMOM x 5:00
5 MU Transitions