05.26.2015

CrossFit Worthy – CrossFit

Warm-up

3x

6 Ring Rows

6 HSPU

10 Donkey Kicks – Try off parallets

:15 on/ :15 off, 8 rounds

Handstand hold or single arm handstand hold

Weightlifting

1): Shoulder Press (3×5; @ 75%; 1:30 rest)

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

2): Pendlay Row (3×5; @ Moderate Weight (+5-10#); 1:30 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)

:10 on/:20 off x 32 Rds

8 rds: Air Bike

8 rds: Rower

8 rds: Ball Slam

8 rds: Burpees
No counting, just work HARD!

Skill Development

EMOM x 5:00

5 MU Transitions

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