03.24.2015

CrossFit Worthy – CrossFit

Warm-up

3x

Waiters Walk down and back

10 Supine Ring Rows

With a :10 on/ :20 off timer:

8 Rounds of Handstand Hold/Shoulder Touches/Free standing hold

10 Total attempts at Free Kick Ups (donkey kicks)

Weightlifting

1): Weighted Chin Ups (5×3; you pick Int. poison; :45 rest)

These should be about as heavy as last week.

2): Shoulder Press (5×3; @ 60%; :45 rest )

Metcon

3): Metcon (Weight)

OTM x 14:00

odd – 5 Squat Clean Thrusters @ 75/50#

even – Burpee Pull Ups

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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