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.