Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4 Rounds
100M Run
10 Lateral Hops Over Low Object
20 Jumping Jacks
then
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!