210116

Verdant CrossFit, Verdant CrossFit North – CrossFit

Deadlift (4 4 4 4)

Do 4×4 @ 80% superset with 3 jump over PVC (working as high as possible)

WoD: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 Deadlifts 275/185

8 Bar Facing Burpee

HOME: Metcon (AMRAP – Rounds and Reps)

Warm Up:

5 rounds

5 Scap Push Ups

5 Push up + Downward Dog

5 Half Burpees

5 Air Squats

Then

Take 4:00 to stretch any tight muscles

Strength

Object Tempo Deadlift *

4 sets of 8 reps

*Stand up with object, lower object back down to start postion in 4 seconds. Once start postion is reached stand up as fast as possible.

If a light object is being used this can also be done on a single leg at a time.

Metcon

15 AMRAP

20 burpees

50 squats