200328

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

Tabata for 6:00

2:00 Tabata Hop to object

2:00 Tabata Lateral Hops

2:00 Single Leg hops to low object

3 Rounds

10 Curtsy Squats

8 Cossack Squats

5 Pistol Progression each leg

Metcon (Time)

(Guestimate 50′ then do walking lunges

Burpees = number of steps in 50′ section)

3 rounds

50′ Walking Lunge

Burpees for steps

10 Single Arm Clean and Jerk each*

10 Single Arm Snatch each*
*plate users just do 15 total

if you can’t do lunges or there isn’t space/logistics are too hard then this is your workout:

15 Air Squats

15 Burpees

10 SA CJ

10 SA Snatch

EHOME: Metcon (Time)

3 Rounds

10 Power Snatch 135/95

8 Overhead Squat

400M Run/20 Cal Bike/20 Cal Row

14 HSPU

15:00 Cap

EHOME: Metcon (Time)

3 Rounds

10 Back squat 135/95

20 Push Ups

Cap 5:00