Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
KB: Metcon (Weight)
12 EMOM
1: 15 KB Swings
2: 10 KB Goblet Squats
If you need to use two separate KBs, that is totally fine. Work on differentiating between the hinge and the squat pattern!
WoD1: Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10 Ring Rows
12 Push Ups
Rest 2 min
WoD2: Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10 Pull Ups
12 HRPU