Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
3 Rounds
Row 2:00
Banded/weighted Good Morning x 10
Deadlift Jump x 5
8 Cossack Squats
Movement Warm Up
Deadlift (8 8 8 8 8)
5 EMOM @ 60-70% x 8
InGym: Metcon (Time)
3 Rounds for Time
12 Hand Stand Push-Ups
18 Deadlifts 225/155 (RX+ 255/185)
36 Wall Balls 20/14
Time Cap 18
HOME: Metcon (Time)
3 Rounds for Time:
12 Handstand Push-Up (or variation)
18 Deadlift/Swing/Clean
36 Goblet Squat
*If you have no equipment:
12 handstand push-ups
24 Glute Bridges
12 Dips
36 Airsquats