Verdant CrossFit, Verdant CrossFit North – CrossFit
A1: DB Bench Press (12 12 12 12)
Superset with Row (do bench then immediately do row, don’t wait). Use 2 dumbbells for this, use the same weight.
A2: DB Bent Row (12 12 12 12)
Post one arm on a bench and row with the other. 12 ea. arm then switch. use the same weight.
B1: Bulgarian Split Squat (10 10 10 10)
Superset with Hip Thruster
10 each leg
B2: Hip Thruster (12 12 12 12)
make sure to use a peanut
do all at same weight ~ 70% power clean
POST: Core Conditioning #13 (Time)
5 Rounds
10 V-Ups
10 Gymnastics crunch
10 Hollow Rocks
:10 Hollow Hold
rest 1:00