Verdant CrossFit, Verdant CrossFit North – CrossFit
Deadlift (5 5 5)
do 3 x 5 between 70-80%
WoD: Metcon (Time)
20 Deadlift 225/155
15 Toes to Bar
15 Deadlift
15 Toes to Bar
10 Deadlift
15 Toes to Bar
5 Deadlift
15 Toes to Bar
HOME: Metcon (Time)
Metcon:
30 Deadlift
15 V-Ups
20 Deadlift
15 V-Ups
15 Deadlift
15 V-Ups
10 Deadlift
15 V-Ups
HOME: Metcon (AMRAP – Reps)
Glute Bridge
3 sets of
0:30 hold+ Max Reps*
Lay on the floor with feet firmly planted. Raise hips as high as possible by squeezing glutes. Hold this position for 0:30 then perform as many reps as you can.
Do this after the workout.