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