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200420

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

AMRAP 6:

200-m jog

15 air squats

10 walking lunges

10 push-ups to downward dog

15 sit-ups

20 Spiderman lunges

SPECIFIC WARM-UP

Dumbbell deadlift + Dumbbell Thruster

With a pair of dumbbells:

5 Deadlift with pause above the knee on the way up and down

5 Deadlift (without pause)

With one dumbbell:

Front squat, 3 reps per side

Push press, 3 reps per side

Thruster, 3 reps per side

Practice:

2 rounds of:

5 dumbbell deadlifts

10 step-ups

10 sit-ups

3 dumbbell thrusters per side

Metcon (Time)

Support Your Local Box #3

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm thrusters

♀ 35 lb. DBs, 20-in. box

♂ 50 lb. DBs, 24-in. box

Metcon (Weight)

3 x

:30 Hip Bridge Hold + :30 Hip Thrusts (may add weight)

12-20 Floor Slide Leg Curls
for ham curls you can always use a towel or tee shirt on a slick surface!