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