04.14.2015

CrossFit Worthy – CrossFit

Warm-up

(10:00)

*10 Donkey Kicks

*3×24′ Handstand Walk

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

Weightlifting

1): Shoulder Press (8×3; @ 80%; 1:45 rest)

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

2): Pendlay Row (8×3; @ Moderate Weight (+5-10#); 1:45 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 (Weight)

OTM x 10:00

odd – DL + PC + FS + PP + PJ + BS + OHS + Sn @ 135/95#

even – 10-8-6-4-2 HSPU

Strength Accessory

*Ring Support – :20/:10 x 8

*Ring Bottom – :20/:10 x 8

*Hollow Rocks – :20/:10 x 8

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