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)