Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
3 rounds of:
30-seconds of jumping jacks
10 gymnastics crunch
10 push-ups to a side plank
6 Cossack squats
Metcon (Time)
21-15-19
Alt Single Arm Devil Press
Box Jumps/Step Ups/Jumping Jacks
goal is to be fast!
Metcon (No Measure)
4 Rounds
10 Z Press
20 Russian KB Swing
10 Straddle Ups