03.17.2015

CrossFit Worthy – CrossFit

Warm-up

3x

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)

Weightlifting

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.

Metcon

3): Metcon (Weight)

OTM x 10:00

odd – 7 Thrusters @ 115/75#

even – 7 Lateral Burpees

Strength Accessory

Move SLOW, Think of keeping MAX Tension. The slower you can move, the better!! SQUEEZE!!

3x

SUPINE Ring Rows – 15

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]

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