09.08.2015

CrossFit Worthy – CrossFit

Warm-up

10 Bird Dogs

3x

10 Goblet Squats

LH Waiters Walk

5 Burpees

RH Waiters Walk

Weightlifting

1): Back Squat (20rm; +10# from last wk; 12:00)

Metcon

2): Metcon (AMRAP – Reps)

:30 on/:60 off x 12 rds:

odd- Burpee Box Jumps 24/20″

even- Run to corner of building and back

Skill Development

HSW-

A) Wall Walk

B) Kick Ups w/ hold

C) Parallete Kick Ups w/ hold

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