08.05.2014

Main – CrossFit

Warm-up

5 Rds:
10 Ring/Bar Rows
5 Power Snatch
5 Over Head Squat

Weightlifting

Weighted Pull-ups (3×5; @ (7/25)’s Heaviest; Rest :90)

Metcon

CP-Battery

Metcon (Weight)

EMOM x 30:00
Power Snatch
+
OHS
@ 135/95 – no more than 60%

Skill

Shoulder Complex:
2-3×15 on all;
*Behind the neck shoulder press
*Powell Raise
* Prone lower trap raise
*Ext. Rot.
—————————————-
3 Rounds:
20 Reverse Hyper
20 GHD sit up

Zone 1

20-30:00
Zone 1
Row or Airdyne

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

By providing your phone number, you agree to receive text messages from Worthy Health & Fitness

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!