Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
2:00 Slow Pace Run
1:30 Medium Pace
1:00 Faster Pace
then
10 Wall Squats
then
2:00 Slow Pace Run
1:30 Medium Pace
1:00 Faster Pace
Quarter Murph (Time)
400M Run
25 Pull-Ups
50 Push Ups
75 Airsquats
400M Run
use weight vest if you have one!
ABS: Metcon (Time)
3 ROUNDS
:45 Hollow Hold
20 V-Up