Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4:00 of:
5 1 & 1/4 Air Squats
10 Good Mornings
3/3 Vertical Jumps to Lunge Landing
-then-
2x:
5 Kang Squats
5 Slow Push Ups
BB: Magic Pill (3 Rounds for reps)
Complete sets for time
3 Rounds
1:00 Alternating DB Squat Snatch (50/35)
1:00 HS Walk (25ft.)
1:00 Barbell Deadlift (275/185)
1:00 Single Arm Devil Press (50/35)*
1:00 REST
*For devil press only one hand has a DB and the other hand is free! Alternate hands for each rep. *
Metcon (Time)
50-40-30-20-10
Double Under
KB Swing
Metcon (Weight)
4 Rounds
6ea. Bulgarian Split Squat Tempo (3 – 2 – X – 1)
10 V-Up
7 – 7 – 7 Bicep Curls