200430

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