CrossFit Worthy – CrossFit
Warm-up
:10/:20 x 8
Headstand/Handstand 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.
2): Push Press (6×5; @ 70%; 1:15)
Metcon
3): Metcon (4 Rounds for reps)
2:00/2:00 x 4rds
8 T2B
4 SHSPU
Skill Development
4x
10 Band Pull Aparts
10 Swimmers