Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4 Rounds
10 half burpees
5 broad jumps (increase explosivity as rounds progress)
then
3 Rounds
20 Lunge to Ham Stretch
5 Inch worm w/ 2 push ups at bottom
Metcon (Time)
4 Rounds
400M Run
20 Jumping Lunges
2:00 Rest
Metcon (Weight)
4 Rounds
Max Floor Press (no more than 25)
Max Push Press (no more than 20)
Do this after the Running WOD