Verdant CrossFit, Verdant CrossFit North – CrossFit
Deadlift (5, 5, 5, 5)
60-65% of 1rm
3 second lower back to ground.
WOD: Metcon (Time)
For Time:
3 Rounds
15 Deadlifts (185/125)
10 Bar Facing Burpees
Rx+= 225/155
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:
3x
5ea Single Leg DL with a 3 second lower
10 Glute Bridge 3 second hold at top
CONDITIONING:
For Time:
3 Rounds
20 Deadlifts
20 Object Facing Burpees