CrossFit Worthy – CrossFit
Warm-up
10 Bird Dogs
Then
:15 on x 3:00 – With an empty bar
Deadlift
Front Rack Reverse Lunge
Back Squat
Push Jerk
Weightlifting
1): Back Squat (20rm; +5-10# from last week; 12:00)
This is one set of 20 reps, no dropping/racking the bar until all 20 are complete. If this is your first time performing this, then be conservative with your weight used. You will be adding 5-10# each week for the next 4 weeks.
Metcon
2): Metcon (AMRAP – Rounds and Reps)
AMRAP in 20:00
4 Deadlift 155/105#
4 Front Rack Lunge
4 Push Jerk
4 Back Rack Lunge
Strength Accessory
*Shoulder Burn out; :10on/:10off x 10rds; DB Shoulder Press/Hold overhead on rest
*Hip Thrusts; 3×12
