Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
WARM-UP: :20 on/:10 off
2 Rounds per exercise:
Plate Hops or Bunny Hops
Single Leg Plate Hops or Single Leg Hopping
Quarter Squat Jumps
PRONE I/Y/T 2 SETS OF 5 EACH EXERCISE
Metcon (Time)
50 Air Squats
50 Weighted Squats
50 Floor Press
50 Push Ups
50 Bent Over Row
25-50 Pull Up/Ring Row
Metcon (No Measure)
ACCESSORY/PUMP:
3 x 15 Single Arm Rows w/ Intra Holds*, each arm
*each set will look like this: 3x(5 second hold at top + 5 reps)
3 x
5 Tempo Curls @ 51×1 + 10 Fast Curls
15 Reverse Flies + :10 Hold at the top of final rep