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