CrossFit Worthy – CrossFit
3/3/3 Arm Circles [little plates, big plates, HUGE plates]
5/5 Half Kneeling Single Arm Press
With a :15 on/ :15 off timer:
8 Rounds of Handstand Hold/Shoulder Touches/Free standing hold
10 Total attempts at Free Kick Ups (donkey kicks)
1): Weighted Pull-ups (10×3; you pick Int. poison; 1:00 rest)
Try to take these a little heavier than last week if you can. Even 2.5-5# will be enough.
Last set go for more reps if you have it in the tank. Yes kip these out.
2): Shoulder Press (10×3; @ 75%; 1:15 rest )
Last set go for more reps if you have it in the tank.
3): Metcon (Weight)
OTM x 10:00
odd – 7 Thrusters @ 115/75#
even – 7 Lateral Burpees
Move SLOW, Think of keeping MAX Tension. The slower you can move, the better!! SQUEEZE!!
SUPINE Ring Rows – 15
Ring Supported Prone Reverse Crunch – 10
[Left Leg, Right Leg, Both Legs = 1 rep]