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210107

Verdant CrossFit, Verdant CrossFit North – CrossFit

FBB: Metcon (Weight)

FBB Conditioning:

10 EMOM

6-8 KB Horn Curls

4-6/arm KB Off-Set Push-Ups

6-8/side KB Russian Twists

*use one weight for everything, use 1 weight for the whole 10 EMOM. do all movements every minute.

WoD: Metcon (Time)

3 Rounds

:30 Burpee over Bar

:30 Thrusters 105/85

Rest 1:00

Rest 3:00

3 Rounds

:30 Burpee over Bar

:30 Thrusters 105/85

Rest 1:00

HOME: Metcon (Time)

FBB Conditioning:

10 EMOM

6-8 Object Curls

4-6/side Off-Set Push-Ups (elevate 1 hand on object)

6-8/side Object Russian Twists

*Complete all movements within 1 minute

Metcon:

3 Rounds

:30 Burpee over Object

:30 Object Thrusters

Rest 1:00

Rest 3:00

3 Rounds

:30 Burpee over Object

:30 Object Thrusters

Rest 1:00