210114

Verdant CrossFit, Verdant CrossFit North – CrossFit

Shoulder Conditioning #2 (Weight)

2 Sets Total

Do fully on one arm and then switch

3 Turkish Sit-Up

3 Z Press

3 Kneeling Press

3 Standing Press

Int: Metcon (Time)

5 Rounds

10/8 Assault Bike

150M Row

200M Run

Rest 2:00

HOME: Metcon (No Measure)

WARM UP

Tabata (8 total rounds of :20 work/:10 rest, 4:00 total)

Stationary hops

Half burpees

then

2 Rounds

10 object strict press

5 kick to handstand practice

CORE WORK:

3-4 Rounds

:30-:60 Hollow holds/tucks

20 Alternating single leg V-up

:30 Extended arm side plank each

METCON:

9 EMOM

Min 1: :30 handstand hold (freestanding, wall supported, pike, box, etc)

Min 2: 8 bench dips

Min 3: 35 double unders (single unders, plate hops)