Verdant CrossFit, Verdant CrossFit North – CrossFit
KB: Metcon (Weight)
8 EMOM
12 American KB Swing
RX+ = 6 Snatch/arm
WoD: Metcon (Time)
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
30 Min Cut Off
Home: Metcon (Time)
WARM-UP:
20/20 Death March
5 Inch Worms (with 1-3 strict push ups)
20/20 Bicycle Sit Ups
5 Inch Worms (with 1-3 strict push ups)
20/20 Soldier Walks
5 Inch Worms (with 1-3 strict push ups)
20 Half Burpees
STRENGTH:
3 x
6 Single Leg DL, each side
6 Get-up Sit-up, each side
CONDITIONING:
For time:
100 Devils Press
*20 Minute Cap