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