Verdant CrossFit, Verdant CrossFit North – CrossFit
Cluster (4 4 4 )
Squat Clean + Thruster
Work to a touch and go heavier 4 rep
Hard to Get (Time)
RX
10 rounds for time
8 Toes to Bar
4 Bar Muscle Ups*
2 Clusters 155/115
RX+
10 rounds for time
8 Toes to Rings
4 Ring Muscle Ups
2 Clusters (185/125lb.)
HOME: Metcon (Time)
AT HOME – NO EQUIPMENT:
3 Rounds to warm up
10 Lunge to ham stretch
10 Good mornings
10 cossack squats
4 x :30-1:00 Hollow Hold or Hollow Tuck variation
WoD to be done for Time:
30 Gymnastics Crunch
60 Lunges
20 Gymnastics Crunch
30 Lunges
10 Gymnastics Crunch
15 Lunges
lunges can be elevated and stationary or walking or reverse
EHOME: Metcon (Time)
AT HOME WITH EQUIPMENT:
10 Rounds
10 V-Ups
4 Push Up Variation (regular, box HSPU, HSPU, floor HSPU)
8 Clusters (depending on weight)