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)


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