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