Verdant CrossFit, Verdant CrossFit North – CrossFit
DB Bench Press (5, 5, 5, 5ea.)
Build to a heavy set.
Alternating arms, one weight stays extended while the other arm works.
Alternating DB Gorilla Row (6, 6, 6, 6ea. )
This is superset with DB Bench.
Build to a heavy set.
Both DB come up to the ribs, one arm extends while the other stays connect to the ribs.
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 22
800m Run
50 Russian Kettlebell Swings (53/35)
20 Toes- to- Bar
10 Pull-Ups