Verdant CrossFit, Verdant CrossFit North – CrossFit
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
HOME: Metcon (AMRAP – Reps)
Warm Up:
3 Rounds
10 Scap Push- Ups
:30 High Plank
10 Plank to Downdog
Shoulder Conditioning:
3 Rounds
10 I’s
10 Y’s
10 T’s
10 Cuban Presses
*Use a light object in each hand that allows you to do large sets.
10 AMRAP
1-2-3-4-5-6-7-8-9-10. . .
V-Up
Strict Handstand Push-Up*
*Scale as needed