Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
3 Rounds
20 Walking Lunges
10 Good Mornings
10 Object DL
10 RKBs
then
KB/DB/Object Warm up
KB: Metcon (Weight)
12 EMOM
Do 8 Long Cycle KB each minute. Only do one arm each minute.
*if no KB: Do 3-7 Burpees + 10 Push Press
GYMN: Metcon (AMRAP – Rounds)
AMRAP in:
Every minute until failure
5 Strict HSPU
Into
12 Kipping HSPU
Into
: 10-second HSPU Hold
Don’t exceed 10 min in total time
*if will be capped before 5 min then complete 6 total rounds.
SCALE:
A. If possible use a Box and do 5 Box HSPU, 10 Box Shoulder taps, and :15 Single Leg in the Air Hold
B. 5 Pike Push-Ups or Diamond Push Ups, 12 Pike Shoulder Taps, :20 Pike Push Up Hold