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!