200326

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Half Burpees

8 Cossack Squats

Squat Technique

Logistics of Bear complex

WoD

rest

Abs

Metcon (AMRAP – Reps)

5 Rounds

each round is

2 Min AMRAP

8 Bear Complex*

Max Burpees

rest 2:00 between rounds
*barbell, plate, DB, KB, sandbag, backpack will work

Score is total reps of burpees

Burpees can be subbed for 1/2 burpees OR lunges OR jump rope

Core Conditioning (No Measure)

3 ROUNDS

10 Side to Side Lifts

10 Gymnastics Crunch

10 Knee to elbow

:20 Scissors

5 side to arch