CrossFit Worthy – CrossFit
Warm-up
:10/:20 x 8
Headstand Hold – free or wall
Weightlifting
1): Push Press (8×4; @72.5%; 1:30 rest )
2): Pull-ups (:30 on/:30 off x 10rds )
Hold the top of every rep for a good :02. Strict. Any grip.
Metcon
3): Metcon (3 Rounds for reps)
3:00/3:00 x 3rds
8 K2E
8 HSPU
Skill Development
4x
10 Band Pull Aparts
10 Swimmers