Verdant CrossFit, Verdant CrossFit North – CrossFit
Overhead Squat (5 5 5 5)
75, 75, 80, 85
Metcon (Time)
5 Rounds
15 Over Head Squats 115/85
20 Box Jumps
400 M Run
EHOME: Metcon (Time)
This is for folks at home who have equipment:
5 Rounds
15 Over Head Squats 115/85*
20 Box Jumps**
400 M Run
Subsitutes:
*Goblet squat, front squat, back squat. It is possible to do single arm overhead squats with DB or KB. But it is hard!
**Use steps, benches, small walls, stack of plates. Alternatively do 50 Double Unders or do plate hops, or jumping lunges, or jumping jacks
HOME: Metcon (Time)
This is for folks with no equipment at home!
4 Rounds
400M Run
30 Push Ups
30 Airsquats
(30 Pull Ups if possible)
rest 2:00
this is Murph Prep!