Verdant CrossFit, Verdant CrossFit North – CrossFit
Zeus (Time)
3 Rounds For Time:
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
time cap 40:00
HOME: Metcon (Time)
Warm – Up
WARM-UP:
3 Rounds, :40 on/:20 off:
1- Bear Crawl
2- Alternating Twisted Cross
3- Alternating Bird Dogs
-then-
5 Inch Worms with 2-4 Knee Push Ups
SKILL:
Holds:
3 x
:20 HS Hold (Pike, Wall, FS)
:20 Hollow Hold
:20 Superman Hold
Modified Zeus
30 Wall ball/Thruster/Front Squat
30 Sumo Deadlift High Pull (use any object)
30 Jumping Lunge or Box Jump
30 Push Press
200M Run
30 Push-Ups
30 Jumping Air Squats