Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (Weight)
*Superset with 110% of your 1RM strict press:
3 Rounds
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)
3 Rounds
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