200516

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