200325

Verdant CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds Increasing Speed:

10/8 Cal Bike or Row

10 Banded Good Morning

10 Lunge to ham stretch

10 cossack squat

20 RKBs

DL Progressions and DL coaching

Warm up to DL

Metcon (Time)

6 Rounds

15/12 Cal Bike

6 Deadlifts 225/155

rest 2:00
Goal is to sprint!

North: use the rower and do the same calories

Deadlift (2 2 2 2 2 2 2 2 )

8 EMOM

WORKING AT HEAVY WEIGHT IF POSSIBLE FOR 2 REPS 80-90%

USE THE SAME WEIGHT THE WHOLE TIME

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)

15-12-9

Push-Ups

Backpack Sumo Deadlift High Pulls (or KB or DB)

Backpack Thrusters

1:00 Rest

9-12-15

Backpack Thruster

Backpack Sumo Deadlift High Pull

Push-Ups

14:00 Time Cap!
This can be done with no equipment at home or with equipment!

EHOME: Metcon (Weight)

HOME STRENGTH:

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)
if you have equipment do this after the wod! this can also be done without equipment if you get creative!!!