200428

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

Running Warm Up:

2 Rounds

20 Jumping Jacks

:30 Walking Lunge

4 Broad Jumps

20 Zombie Walks

40 Slowish Toe Taps

then

14 Skips

Carioca

Sashay

A -Skip

INT: Metcon (Time)

5 Rounds

200M Run

10 Burpees

rest 2:00
The goal here is to be FAST.

STR: Metcon (No Measure)

Strength:

3 x 10 Pistol or Elevated and Slow Step Down

3 x 5 ea. Elevated (or not) Curtsy Squat

3 x 8-12 Weighted Sit Up