Verdant CrossFit – CrossFit

Warm-up (No Measure)

400M Run

20 Walking Lunges

8 ea. cossack squat

20 ea. R/L Banded Shuffle

Hip Openers R/L

10 Air Squats 1/4

10 Air Squats 1/2

10 Pause Air Squats Full Depth

Goal for WoD is full depth on all squats

10 Airsquats Fast

Team Synchro Squat Game x 3 (team that wins gets to choose punishment for losers)

PVC Pass through, Press

Shoulder Press 10 x BB, 10 @ Workout weight unbroken

Dip Mechanics, Progressions

Push Up Lockout Discussion

Cup of Judgement (Time)

30 Air squat

30 Dips

40 Air Squat

40 Shoulder Press (75/55)

50 Air Squat

50 Push Up (Rx = thighs off ground)

60 Air Squat
Intent is 10-13 Min Workout (15 min is longest possible time)

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