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200424

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