CrossFit Worthy – CrossFit

Warm-up

:10/:20 x 8

Headstand Hold – free or wall

Weightlifting

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

Hold the top of every rep for a good :02. Strict. Any grip.

Metcon

Work on Jumping Bar Muscle Up Progressions

2): Metcon (3 Rounds for reps)

4:00/4:00 x 3rds

15 DU

10 Push Press 135/95#

6 BMU (progression)

Skill Development

4x

10 Band Pull Aparts

10 Swimmers