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