210217

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