210202

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