CrossFit Worthy – CrossFit
Warm-up
:10/:20 x 8
Handstand Hold – free or wall
Weightlifting
1): Push Press (5×10; @ 60%; 1:40 rest)
2): Pull-ups (:30 on/:30 off x 10rds )
Strict. Any grip.
Metcon
3): Metcon (4 Rounds for reps)
2:00 on/2:00 off x 4rds
8 T2B
8 Ring Dips/Dips/Push ups
Skill Development
4x
10 Band Pull Aparts
10 Swimmers