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200429

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.