Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Rack Step Up (6 6 6 6)
6 ea leg
try for 20-30% of your backsquat with the goal of doing all 4 sets of 6 at the same weight
Metcon (Time)
3 Rounds
15 Strict Pull-Up
400M Run
RX+ = 5 Strict MU
HOME: Metcon (Time)
Warm Up
3 Rounds
15 Lunge w/ hamstring stretch
10 Scap Pushups
5 Pushups
KB/DB Step Up
6 ea leg
*Step onto safe and stable object or box. If you do not have heavy enough weight to do this, do 12 ea leg.
**If you are not able to step up safely onto something, do weighted reverse lunges w/ KB/DB.
Metcon
3 Rounds
10ea Arm Alt Bent Over Row*
20 Jumping Lunges
*If you do not have two, 10 ea side. Purpose w/ these today is controlled, no “kipping” rows.