Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4:00 At Casual Pace
30 Mountain Climbers
20 Jumping Jacks
10 Reverse Lunges
then
10 Push Ups
10 Slider hamstring curl
10 Single Leg Glute Bridge
CORE CONDITIONING #4 (No Measure)
CORE CONDITIONING #4
4 Rounds
V-UP + Jelly Belly Right then V-Up + Jelly Belly Left x 5
Upper Half Raise + Lower Half Extension x 10
Metcon (Weight)
Bulgarian Split Squat 3 x 12 Tempo (3 – 2 – X – 2)
Z Press 3 x 8 SA Tempo (2 – 2 – X – 1)
Skull Crusher / Tricep Ext 3 x 10 ea.
Superset
Metcon (Time)
85 AirSquats
30 Reverse Burpee