200522

Verdant CrossFit, Verdant CrossFit North – CrossFit

Reverse Lunge Warm Up (No Measure)

400M Run

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)

4 Rounds

500m Row

10 Box Jump Over (24/20)
Rx+ 30/24 box