Verdant CrossFit North – CrossFit

GYM: Warm-up (No Measure)

3 Rounds

100M Row (no arm pull)

SA KB Shoulder Press x 8

SA KB Bent Row

5 Inch Worm

4 Cossack Squat


40 RKBs Unbroken

Push Press Progression

Push Press Strength

Medball Progressions and Coaching

GYM: Push Press (1)

Work to a maximal push press in a maximum of 15 minutes. If a single rep max isn’t a good idea then see if we can do a 3 rep max.

GYM: Metcon (Time)

10 Rounds

15 Medball Clean 20/14

10 Push Press 85/60

HOME: Warm-up (No Measure)

Warm Up at Home:

2 Rounds

Cubans x 10 (no weight)

Front Delt raises x 15

10 Slow Lowers from plank to ground

1/4 squat x 10 + jump

1/2 squat x 10 + jump

full squat x 15

If you have equipment or your backpack go through 5-10 reps of each movement

HOME: Metcon (Time)



Backpack Sumo Deadlift High Pulls (or KB or DB)

Backpack Thrusters

1:00 Rest


Backpack Thruster

Backpack Sumo Deadlift High Pull


14:00 Time Cap!

EHOME: Metcon (Weight)


20 Min EMOM

Odd: 10 Push Press (10/each arm w/ DB or KB OR SINGLE PLATE)

Even: Bulgarian Split Squat 8 ea leg (OR PISTOL) (or goblet squat with backpack)