Verdant CrossFit, Verdant CrossFit North – CrossFit
Reverse Lunge Warm Up (No Measure)
8 inch worm
12 Walking Lunge to Hamstring Stretch
20 Hip Ups (lay on ground and drive hips towards sky)
10 ea. reverse lunge on slider
10 Cossack Squat
50′ monster shuffle
12 Air Squats
KB Front Rack Box Step Ups (6, 6, 6, 6)
Increase weight each set.
6 on each leg. make sure to alternate.
Reverse Lunges (6 6 6 6)
use 45-60% of BSQ. Sub reverse lunge for Step-Up if necessary. try to keep weight roughly the same.
WoD: Metcon (Time)
10 Box Jump Over (24/20)
Rx+ 30/24 box