Verdant CrossFit – CrossFit
Warm-up (No Measure)
600M Jog
2 Rounds
8 Calf Raises
8 Ham Sliders
8 Lunge to Ham Stretch
Single-Unders w/ proper “pull and fall” tech
Running with jump rope x 4
arms are always at 90!
Metcon (Time)
6 x 200M Run
Pretend like this is a mile. Rest :30 or :45. You can decide.
Hey, Mikey! (Time)
6 Min Bar Hang (any grip is acceptable, except your feet can’t touch anything but air)
Every time you drop you will do
20 Air Squats
10 Push – Ups
Think of this as super hero training.