CrossFit Worthy – CrossFit

Warm-up

Tabata shoulders – A,Y, T, I

E:15x16rds

Plank, superman, side plank R, side plank L

Weightlifting

A): Weighted Chin Ups (8 x 3+; EMOM)

B): Push Press (5×2; E2M)

Start around 80% and build as you see fit. Keep sets fast!

Metcon

C): Metcon (Time)

10 Cal AB sprint

Then:

5 Rds:

10 C2B

20 Wall Ball 30/20#