Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4 Min Of the following:
10 Half Burpees
5 Inch Worms
20′ Bear Crawl
25 Glute Bridges
then
DL Progressions
Deadlift (6 6 6 6 6)
Single Leg Deadlift
6 tempo DL each leg 2 second descent
Metcon (5 Rounds for reps)
5 2-minute rounds of:
20 Weighted Step-Up or 20 Devil Press
Max reps of push presses
Rest 2 minutes between rounds
Track reps each round. Record reps independently each round.