CrossFit Worthy – CrossFit

Warm-up

Tabata series 6

Bird Dog R

Bird Dog L

Dynamic Bird Dog R

Dynamic Bird Dog L

Tabata shoulders – A,T, Y, I

Weightlifting

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

Metcon

B): Metcon (5 Rounds for reps)

5 Rds:

AMRAP in 1:00/Rest 1:00

5 Wall Ball 20/14#

5 Burpee

Weightlifting

C): Push Press (5×3; E2M)

Start at something that starts to feel heavy and build as you see fit. Keep sets fast!

Skill Development

100 DU

or 5:00 DU Practice