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.

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