CrossFit Worthy – CrossFit
6 Ring Rows
10 Donkey Kicks – Try off parallets
:15 on/ :15 off, 8 rounds
Handstand hold or single arm handstand hold
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!
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!
EMOM x 5:00
5 MU Transitions