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