Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
2 Rounds
10′ Crab Walk
10 Kang Squats
5 Inch Worms w/ 2 Push Ups
Then
3:00 AMRAP
5 1 and 1/4 Squats
8 Groiners
20 Butt Kicks
20 High Knees
Metcon (AMRAP – Reps)
11 MIN AMRAP
Every minute do 10 Jumping Lunges (sub w/ 8 1 1/4 squats)
Max Thrusters 135/95
*this is kind of like Kalsu only it’s not because we did Burpees yesterday
** reps is number of thrusters
STR: Metcon (No Measure)
Z Press Single Arm x 10 ea.
Single Leg Glue Bridge x 15 ea. hold on final for :30
Floor Press SA x 10-20 ea.