Verdant CrossFit, Verdant CrossFit North – CrossFit
Drop Reverse Lunge (5 5 5 5)
Standing on 45lbs plate, Hold 2 KBs in Front Rack and do a Reverse Lunge.
Use same weight for all Sets
Weighted Pull-ups (5 5 5 5)
Superset this w/ Lunges and use same weight for all sets
Bench Press (5 5 5 5)
Narrow Grip (no wider than Shoulder Press). Use :02 Hold in Bottom of Lift. Aim for 50-60% of Max. Do all sets at the same weight.
Superset with Pull-Ups and Lunges
Metcon (Time)
3 Rounds
50 Double-Unders
12 Ring Dips
12 Push Press 135/95