CrossFit Worthy – CrossFit
Warm-up
10 Bird Dogs
3x
10 Goblet Squats
LH Waiters Walk
10 KB Deadlifts
RH Waiters Walk
10:00 CAP
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 one more week.
Metcon
2): Metcon (AMRAP – Rounds and Reps)
AMRAP in 15:00
5 LH Swings
5 RH Swings
5 Goblet Squats
5 LH Strict Presses
5 RH Strict Presses
Use a KB that is medium/light for you. You should be able to throw it around and get sweaty with minimal issues.
Strength Accessory
*Shoulder Function; :10on/:10offx10rds; Foam Roll Wall Slide Press/Hold overhead on rest
*Hip Thrusts; 3×12
