Verdant CrossFit, Verdant CrossFit North – CrossFit
Push Press (3 3 3 3)
75% at all sets
Superset with Gorilla Row (KBS)
8 ea. arm
WoD: Metcon (AMRAP – Reps)
12 Min AMRAP
200M Run (1 Rep)
10 Deficit HSPU (45/35)
200M Run (1 Rep)
10 Pul-Ups
HOME: Metcon (AMRAP – Rounds and Reps)
Warm Up:
Take 5:00
Stretch anything that is tight/sore
-Then-
3 Rounds
12 Good mornings
6 Groiners
3 Half Burpees
Core Conditioning:
10 min of
:30 Hollow Hold
:30 Scissor Kick
:30 Flutter Kick
5ea Side to Arch
6 MIN AMRAP
16 Lateral Hops Over Object
8 V-Ups
16 Mountain Climbers
8 Jumping Lunges