CrossFit Worthy – CrossFit
Warm-up
(10:00)
*10 Donkey Kicks
*3×24′ Handstand Walk
(sub 3×2-4 wall walk if you can’t walk)
Weightlifting
1): Shoulder Press (8×3; @ 80%; 1:45 rest)
Last set go for more reps if you have it in the tank and they are quality.
2): Pendlay Row (8×3; @ Moderate Weight (+5-10#); 1:45 rest )
Last set go for more reps if you have it in the tank and they are quality. That means DRIVE those shoulders blades together HARD!
Metcon
3): Metcon (Weight)
OTM x 10:00
odd – DL + PC + FS + PP + PJ + BS + OHS + Sn @ 135/95#
even – 10-8-6-4-2 HSPU
Strength Accessory
*Ring Support – :20/:10 x 8
*Ring Bottom – :20/:10 x 8
*Hollow Rocks – :20/:10 x 8