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