Verdant CrossFit – CrossFit

Warm-up (No Measure)

600M Run

Walking Lunge


Plate Jumps

Partner hamstring resistance, bunny hop to ham pull

after run – cindy warm up

Metcon (Time)

3 x 400M Run

1 x 400M Run w/ weight vest

rest :60

not a sprint, working on good running and trying to hit our mile pace.

Metcon (AMRAP – Rounds and Reps)

10 Min of Cindy

5 Pull Ups

10 Push UPs

15 Airsquats

w/ weight vest if possible

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