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