Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
2 Rounds
10/10 Fire Hydrants
5/5 Bird Dog
then
2 Rounds
5 Wide/Normal/Narrow Stance Air Squats
12 Groiners
18 High Knees
18 Mountain Climbers
Power Clean (1)
3 Power Cleans + 1 Split Jerk
Work to 88% of Power Clean
Equip: Metcon (Time)
8 Min Cut Off
30 S2OH 95/65
30 DL 95/65
25 S2OH 135/95
25 DL 135/95
20 S2OH 165/115
20 DL 165/115
Metcon (Weight)
Strength:
3 Rounds
10-20 Front Rack Lunges
8-14 Side Lunges
Max Floor Press
use whatever weight you have on hand, ideally use weight for this!
Metcon (Time)
No barbell class:
10 9 8 7 … 2 1
Object Snatch
Object Thruster