CrossFit Worthy – CrossFit

Warm-up

*Stick Game! – 3:00

*Kip practice – 3:00

Gymnastics

1): Metcon (AMRAP – Reps)

OTM x 10:00

odd- 5-10 Kipping/butterfly Pullups

even- 5-10 Ring Push Ups
*Try to progress;

Bigger Kips

More Reps

Add a weight vest

Go deeper on the Push Ups

etc.

Metcon

2): Metcon (AMRAP – Reps)

:30 on/:60 off x 12 rds:

odd- Alt. between Air Squats, and Ring Rows

even- Rowing (cals)

Skill Development

HSW-

A) Wall Walk

B) Kick Ups w/ hold

C) Parallete Kick Ups w/ hold