Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4 Rounds
100M Run
5 “Whee’s”
10 Airsquats
10 Walking Lunges
then
Learn RDL
Romanian Deadlift (5 5 5 5 5)
Single Leg w/ DB or KB x 8 ea.
Double Leg = Barbell x 5
We don’t do these very often in classes BECAUSE they are very hard to accomplish correctly and with weight. But because we have the time we are going to get into it!
Metcon (Time)
400M Run
50 Plate Snatch/Devil Press/Barbell Snatch
40 Front Squat
30 Push Press
20 Jumping Lunges
400M Run