Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4 Rounds

10 half burpees

5 broad jumps (increase explosivity as rounds progress)


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