Verdant CrossFit, Verdant CrossFit North – CrossFit
A.Banded High Shuffle x 10 ea.*
B. Weighted Side Lunge x 5 ea.
scale to 50′ side shuffle
Double KB overhead carry
5 x 10m 30 seconds rest between sets.
Go as heavy as capable while maintaining good form and straight elbows.
record weight carried in one arm.
If ribs flare during carry do a :20 standing OH hold and you can use a barbell
Metcon (No Measure)
Alt SL Ground T2B x 12
Gymnastics Crunch x 10