Verdant CrossFit, Verdant CrossFit North – CrossFit
Romanian Deadlift (6 6 6 6)
this can be done with any object, but default to barbell if there aren’t limitations
no heavier than 50% of max 1RM DL
WOD: Metcon (Time)
4 Rounds
1000M Row
15 Pull-Ups
C2B = RX+
With this much pulling it’s very important to choose the right pull-up. One that you can do without over stressing the lats/biceps/etc.
HOME: Metcon (Time)
Warm Up
3 Rounds
10 inch worms
10 scap pushups
10 groiners
10 lunge to hamstring
Strength
Romanian Deadlift
4×6 ea leg (12 total per set)
*practice control, tension is more important than depth of object, this should not touch the ground
Metcon
4 Rounds
800m run
15 ea side DB/KB row