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