We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

09.02.2015

CrossFit Worthy – CrossFit

Warm-up

3 Rds:

100m Row/.1M AB

10 Thruster

5-10 Upper Body Pull

10:00 CAP

Metcon

1): Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*Thrusters should be Medium/light. Tough but close to all sets unbroken.

*Pull Ups can be scaled to;

Jumping Pull Ups – The point is to move fast with a BIG output.

CAP of 10:00

Gymnastics

HPSU Skill Work – 3:00

2): Metcon (AMRAP – Reps)

EMOM x 10:00

3-5 Strict HSPU

3-5 Kipping HSPU

Strength Accessory

You have 15:00 to get through:

*L-Sit – :20/: 10 x 8

*Handle Carry: 200yds – #90/# 70

*Double Under: 100

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.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!