Verdant CrossFit, Verdant CrossFit North – CrossFit
Z Press (6 6 6 6)
Using 2 KBs
Work up in weight for 6 reps each set
INTs: Metcon (AMRAP – Reps)
5 Rounds
1:00 Double-Unders
1:00 Burpees
1:00 Cal Row
Rest 3:00
Goal is to breathe hard the ENTIRE time.
HOME: Metcon (Time)
Warm Up:
6 min AMRAP
20 ft Bear crawl forward
5 Half Burpees
20 ft Bear Crawl backward
30 Bunny Hops
Strength:
Do Z press from above
5 Rounds
1:00 Double Unders
1:00 Burpees
1:00 Running*
Rest 3:00
*If it’s icy or snowing run in place for 1:00