Verdant CrossFit, Verdant CrossFit North – CrossFit
*Superset with 110% of your 1RM strict press:
a. 12 front rack reverse lunges
b. Perform a 30 second jerk grip overhead hold
Intent: Holds should be done after each 4th step (3 x 30 seconds). Holds should be unbroken. If you can’t, then reduce weight or use DBs.
goal is bulletproofing shoulders and creating stability.
Metcon (No Measure)
Single Arm OH KB Carry 50′ ea.
Single Arm KB Bent Row x 10-15 ea.
SA KB OH Stationary Lunge x 8
10 Band Step Overs