Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
3 Rounds:
20 Plate Hops
16 Groiners
12 Lunge to Hamstring
10 Good Mornings
Running Warmup:
Butt Kickers
High Knees
A- Skip
B- Skip
Carioca
Metcon (Time)
5 Rounds
200m Run
Rest*
*Rest = Work.
Score is total time.
Metcon (Time)
Option 1:
12- 9- 6
SB Thruster*
60 Double unders after each round
*Goal is unbroken thrusters
Metcon (Time)
Option 2:
18- 15- 12
Barbell Thruster* (95/65)
60 Double unders after each round
*Goal is unbroken thusters