Verdant CrossFit North – CrossFit
Push Jerk (3 3 3 @ 70%)
Slippery Snail (Time)
2000m Row
100 Wall Ball Shots 20/14
50 Shoulder to Overhead 95/65
Need Push Ups (Checkmark)
Band Assisted Push Up 3×10
Band Assisted Tempo 3×8
3-1-X-1
Box Push Up 3×8
30/24/20 or Bench/Bar on Rig
Plank 4x:40
1:1 work to rest
Have Push Ups (Checkmark)
Push Up 3×10
Tempo Push Ups 3×8
3-1-X-1
Feet Elevated Push Up 3×8
Feet on plates
Weighted Plank 4x:40
1:1 work to rest