Verdant CrossFit – 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
Reverse Lunges (5 5 5 5)
5 each leg
40%, 50%, 50%, 55% of backsquat max
Head Down (AMRAP – Rounds and Reps)
9 Min Amrap
9 Cal Row
6 Burpees
3 Box Jump 24/20