Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

4 Rounds

100M Run

10 Lateral Hops Over Low Object

20 Jumping Jacks


3 Rounds

5 Down Dog

5 ea. SL Glute Bridge

5 ea. SL good morning

Opt1: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges

20 dumbbell shoulder presses

200-meter bike/row/run*

Use a pair of dumbbells or any object totaling roughly one-third your body weight.
*counts as 2 reps

Opt2: Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

400M Run

50 Air Squats

40 Push Ups

30 Pull-Up/Ring Rows
If you turned in your computer! This one is for you!