Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4 Rounds

200M Run (end of block and back)

8 Cossack Squats

12 Groiners

8 Feet-together squats

Squat Technique

What is a push-up plus sit-through?

Metcon (5 Rounds for reps)

5 Rounds

1:00 Goblet Squat + Reverse Lunge R/L

1:00 Rest
Try to go weighted on this if possible. This is a serious leg burner. A good goal is 10+ rounds every minute.

Record Reps Each Round!

Metcon (Time)

800M Run

30 Push Up + 2 Sit Throughs
The idea is to have a FAST workout here. A lot of our workouts have been a little long. This is going to be much fast.

Do a push up and then sit through left, sit through right.