Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
WARM-UP:
3:00 of:
20′ Bear Crawl
20′ Zombie Walks
-then-
2x:
5/5 Single Leg Glute Bridge
10 Good Mornings
5/5 Side Lunges
Metcon (Time)
24-21-18-15-12-9-6-3 reps for time of:
Med-ball cleans
Push-ups
♀ 14-lb. ball ♂ 20-lb. ball
If at home, modify with a jug or other heavy object.
Core Conditioning (No Measure)
3 ROUNDS
10 Side to Side Lifts
10 Gymnastics Crunch
10 Knee to elbow
:20 Scissors
5 side to arch