Verdant CrossFit, Verdant CrossFit North – CrossFit
2k Row (Time)
Max Effort 2k Row
Do not do max effort, just use this as a warm-up. If preferred, do a 1 mile run.
Front Rack Step Up (6 6 6 6 )
6 ea. leg
use more weight than last week. add 2.5lbs if necessary
Metcon (AMRAP – Rounds and Reps)
12 Min of the following:
7 – 7 – 7 Horn Curl
25 Shoulder Press (45/35)
25 OHS (45/35)*
12 Straddle Up
For quality, not for time:
*goal is external rotation, so if that means 15lbs bar or PVC then use that.
HOME: Metcon (AMRAP – Rounds and Reps)
Warmup:
3 Rounds
10 Air Squats
10 Russian KB/DB Swings
10 Deadlifts w/ KB/DB (in between legs w/ one)
10 Shoulder Taps
Strength:
4×6 Front Rack Step Up
6ea leg w/ KB/DB held in front rack position, use double if possible
Metcon:
12 Min of the following:
7-7-7 Horn Curl
20 Shoulder Press w/ KB/DB (10 ea side)
20 Goblet Squats
12 Straddle Up
For quality, not for time.
For the 7-7-7, first 7 are bottom to halfway, then 7 from halfway to full and last 7 are full range of motion.