220428

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