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200506

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4:00 of:

5 1 & 1/4 Air Squats

10 Good Mornings

3/3 Vertical Jumps to Lunge Landing

-then-

2x:

5 Kang Squats

5 Slow Push Ups

Magic Pill (3 Rounds for reps)

Complete sets for time

3 Rounds

1:00 Alternating DB Squat Snatch (50/35)

1:00 HS Walk (25ft.)

1:00 Barbell Deadlift (275/185)

1:00 Single Arm Devil Press (50/35)*

1:00 REST

*For devil press only one hand has a DB and the other hand is free! Alternate hands for each rep. *
DON’T WORRY, YOU CAN DO THIS WITH 1 OBJECT!!!!

Metcon (No Measure)

3 ROUNDS

1:15 HOLLOW TUCK

12 LAYING DOWN TO V-UP

8 EA. PLANK ELBOW TO KNEE