Verdant CrossFit, Verdant CrossFit North – CrossFit
BB: Metcon (No Measure)
Superset
3 Rounds
1A. Bench Press x 15 (unbroken)*
1B. Supine Ring Row**
Superset
3 Rounds
2A. 15 Barbell Biceps Curl*
2B. 20 Banded Triceps Extension
Superset
3 Rounds
3A. Bulgarian Split Squat x 10 ea. leg
3B. Step up 8 ea. leg
*do this unbroken, just go lighter, it’ll be okay. try to do reps fast.
**palms up and whole body parallel to ground
WoD: Metcon (Time)
120 Sit-Ups
Scale down as necessary.
Rx = soles of feet are touching and you touched your toes