03.13.2015

CrossFit Worthy – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

12 Heavy swings [Fire Glutes Hard!]

12 Push ups

12 Ring Rows

12 HSPU

Weightlifting

1): Front Squat (8×4; @ 67.5%; 1:15 rest )

2): Weighted Dips (10×4; UPickInt.Poison; 1:00 rest)

Last set push out some reps.

Metcon

3): Metcon (Weight)

EMOM x 14:00

odd- A) 10-20 wall ball

B) 3-5 MU transitions

even – 30 DU
For those of you doing the Open on Saturday, this will give you the chance to work on a pace and strategy for game time.

Strength Accessory

4): Metcon (Weight)

3x

A) Back Ext. – 12

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

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