200520

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