05.12.2015

CrossFit Worthy – CrossFit

Warm-up

3x

6 Push ups

6 Ring Rows

6 HSPU

10 Donkey Kicks

:20 on/ :10 off, 8 rounds

Handstand hold or single arm handstand hold

Weightlifting

1): Shoulder Press (5×3; @ 85%; 2:00 rest)

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

2): Pendlay Row (5×3; @ 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 (Calories)

:15 on/:45 off x 10 Rds

Air Bike

Rower
No counting, just work HARD!

Skill Development

EMOM x 5:00

5 MU Transitions

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