06.23.2015

CrossFit Worthy – CrossFit

Warm-up

:10/:20 x 8

Handstand Hold – free or wall

Weightlifting

1): Push Press (5×10; @ 60%; 1:40 rest)

2): Pull-ups (:30 on/:30 off x 10rds )

Strict. Any grip.

Metcon

3): Metcon (4 Rounds for reps)

2:00 on/2:00 off x 4rds

8 T2B

8 Ring Dips/Dips/Push ups

Skill Development

4x

10 Band Pull Aparts

10 Swimmers

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