210615

Verdant CrossFit, Verdant CrossFit North – CrossFit

ABS: Core Conditioning #15 (No Measure)

4-6 V-UP + V-SIT

10-20 Toe Touches

10-15 Bicycles
Do before WoD

Do for 10 Min

WoD: Metcon (Weight)

5 Sets

0:00 – 3:00 1500/1200M Row

3:00-6:00 12 Bench Press ~60-70%, 9 SA KB/DB Row

recorded weight is bench press weight for all sets
Will take 30 Min

BB: Push Jerk (1 1 1 1 1 1 1 1)

Power Jerk + Jerk – 2+1 (5 sec hold overhead on last rep)

70, 75, 5 sets of 80

BB: Push Press (6 6 6 6 )

@75%

behind neck push press

BB: Walking Lunges (10 10 10 )

Pre: Metcon (No Measure)

Spinning Game (all get in a circle and one person is one outside)

Bear Crawls Forward, Backward, Sideways

With cones run forward then backward for three distances working on stopping and reversing without pause. Not for speed

Pre: Metcon (No Measure)

Review Airsquat and Shoulder Press

(do 3 Rounds of 10 squat and 10 press w/ pvc)

Back squat (rack, hands, feet, bar position)

Work up to 4 x 5 w/ light weight and video kids

5 Rounds

12 Jumping Lunges

10 Goblet Squats

6 Burpees

Rest 2:00