CrossFit Worthy – CrossFit

Warm-up

:10/:20 x 8

Handstand Hold – free or wall

Weightlifting

1): Push Press (50%x5, 60%x3, 70%x1, 75%xAMRAP; 2:00 rest)

2): Pull-ups (:30 on/:30 off x 10rds )

Strict. Any grip.

Metcon

3): Metcon (2 Rounds for reps)

4:00/4:00 x 2rds

50 DU

10 Db/Kb Push Press

10 V-Ups

Skill Development

4x

10 Band Pull Aparts

10 Swimmers