08.11.2015

CrossFit Worthy – CrossFit

Warm-up

*Stick game- 3:00

*Kip practice- 3:00

Gymnastics

1): Metcon (AMRAP – Reps)

OTM x 10:00

odd- 5-10 Kipping/butterfly Pullups

even- 5-10 Ring Push Ups

Metcon

2): Metcon (AMRAP – Reps)

:15 on/:60 off x 12 rds:

odd- Burpees

even- Rowing (cals)

Skill Development

HSW-

A) Wall Walk

B) Kick Ups w/ hold

C) Parallete Kick Ups w/ hold

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