200504

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

25 jumping jacks

20 walking lunges

10 good morning

then,

3 rounds:

8 half burpee

10 kbs

20 arm circles

DB SN and DB CJ Practice

DB WoD 1 (AMRAP – Rounds and Reps)

DB WoD#1:

12 Min AMRAP

10 Dbl DBs Clean and Jerk (35/25)

10 Toes to Bar

10 OH Reverse Lunge

5 BMUs
*Basically NO ONE can do BMUs or T2Bs right now. So T2B will be some version of V-Up/gym cruch/sit-up. And BMU will be some version of Dip/push press/push-up/pull-up.

DB WoD2 (AMRAP – Rounds and Reps)

DB WoD2:

8 Min AMRAP

30 DB Snatches 50/35

10 Burpees
rest 8:00 between WoDs