210427

Verdant CrossFit, Verdant CrossFit North – CrossFit

Push Jerk (4 4 4 4 )

Work to a heavy 4 Push Jerk in 10 Min, then do 2 x 3 @ 80% of that heavy 4

WoD: Metcon (Time)

4 Rounds

15 Toes to Bar

12 Double KB Push Press 53/35

9 Burpees to 6″ Bar OH

HOME: Metcon (Time)

WARM UP

Tabata

Odd: Half Burpees

Even: Lunge to Hamstring stretch

-Then-

2 Rounds

10 I, Y , T ea

10 Scap Push-Ups

STRENGTH

Seated SA Shoulder Press

5, 5, 5, 5, 5,ea

Goals are to keep a tight core and neutral spine. Keep it light if you start to compensate

METCON

4 Rounds

15 V – Ups

12 Double KB/DB Push Press*

9 Burpees

* If only one object is available do 12 each arm.