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)