191205

Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (Weight)

3 Rounds

A.Banded High Shuffle x 10 ea.*

B. Weighted Side Lunge x 5 ea.
scale to 50′ side shuffle

Metcon (Weight)

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)

3 Rounds

Alt SL Ground T2B x 12

Gymnastics Crunch x 10
Good luck