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210424

Verdant CrossFit, Verdant CrossFit North – CrossFit

Shoulder Press (4 4 4 4)

building to a heavy 4 rep shoulder press

Metcon (AMRAP – Rounds)

Every :90 until failure

15 Wall Balls

8 Toes to Bar

Cap at 8 Rounds
Record # of rounds COMPLETED

HOME: Metcon (AMRAP – Rounds)

Warm Up:

800m Jog

-then-

2 Rounds

15 Air Squats

8 Gymnastics Crunch

Strength:

4×4

Shoulder Press Tempo w/ KB/DB

(2-2-2-2)*

*2 up, 2 hold, 2 down, 2 recover. Goal is constant tension.

Metcon:

Every :90 until failure

15 Goblet Squats

12 V-ups

Cap at 8 Rounds