07.21.2015

CrossFit Worthy – CrossFit

Warm-up

:10/:20 x 8

Headstand Hold – free or wall

Weightlifting

1): Push Press (8×4; @72.5%; 1:30 rest )

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

Hold the top of every rep for a good :02. Strict. Any grip.

Metcon

3): Metcon (3 Rounds for reps)

3:00/3:00 x 3rds

8 K2E

8 HSPU

Skill Development

4x

10 Band Pull Aparts

10 Swimmers

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