Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Metcon (Time)
7 rounds
15 American KBs
15 Dumbbell Clean or Kettlebell swing to Squat
15 box jumps
the goal here is to really work the posterior chain and use the legs. the jump and the swings will tax the glutes and hammies and the squat should blow up the quads
Metcon (AMRAP – Reps)
Pull-Up Work:
3 Rounds
10-20 Active Shoulder Shrugs from hang on bar
4 – 20 Supinated Ring Row (regular grip)
Max Banded Pull-Up
*do after the wod
score is total reps in pull up