200421

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