200724

Verdant CrossFit, Verdant CrossFit North – CrossFit

Push Press (5 5 5 5)

4 x 5 @75-80%

Do all 20 reps at roughly the same weight.

WoD: Metcon (AMRAP – Reps)

4 Rounds

Every 2:30

10 Deadlift 225/155

18/14 Cal Assault Bike

Max HSPU

Rest 1:30

*Score is HSPU (one final score)

HOME: Metcon (AMRAP – Rounds and Reps)

WARM-UP:⁣

3x :30 Per Station (6m):⁣

-Cat Cows⁣

-Bear Crawl⁣

-Kneeling T-Spine Rotations R-Side⁣

-Kneeling T-Spine Rotations L-Side⁣

-then-⁣

Run out in one direction for 1:30 at an easy pace, then cover that distance back at a hard pace.⁣



STRENGTH: ⁣

Strict HSPU ⁣

EMOM 6 of: ⁣

3-5 Reps*⁣

*Options: ⁣

Scale up to deficit ⁣

Scale down ROM⁣

Scale down to Pike ⁣



CONDITIONING: ⁣

AMRAP 10 of: ⁣

10 Push Press⁣

10 OH Lunge Steps ⁣

10 T2B/Leg Raise/Seated Leg Lift (x15)⁣



ACCESSORY: ⁣

8 x ⁣

:20 Plank ⁣

:10 Hollow Body ⁣