03.31.2015

CrossFit Worthy – CrossFit

Warm-up

*10 Donkey Kicks

*3×24′ Handstand Walk

(sub 3×2-4 wall walk if you can’t walk)

*1×10 Parallete HSPU; @ X353

Weightlifting

Shoulder Press – Add 5# to your old max and start to use that as your new training max.

1): Shoulder Press (8×5; @ 65%; 1:00 rest)

Last set go for more reps if you have it in the tank and they are quality.

2): Pendlay Row (8×5; @ Moderate Weight; 1:00 rest )

Last set go for more reps if you have it in the tank and they are quality. That means DRIVE those shoulders blades together HARD!

Metcon

3): Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00

30 Kb Swings 70/53#

15 Pull Ups

Strength Accessory

*Ring Support – :10/:20 x 8

*Ring Bottom – :10/:20 x 8

*Hollow Rocks – :10/:20 x 8

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