Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
1 Mile Run (scale if necessary)
Line Drills
Stretching
MUs: Metcon (No Measure)
Top of Ring Support
8 x :10/:20
Bottom of Ring Support
:08/:12
4 x Muscle-Up + 3 Dips
GYM: Metcon (No Measure)
2 Rounds
20 Candlestick Roll-Up with Medball 20/14
25x hand overhand grip switch (forward to reverse then back to forward grip =1)
10 Strict Pull-Up
HOME: Warm-up (No Measure)
WARM-UP:
5:00 of:
20 Soldier Walk
20 Bunny Hops
5/5 Single Leg Deadlifts
20 Bunny Hops
5 Half Burpees
20 Bunny Hops
-then-
2x – 5/5 Single Leg Hip Thrusts with 1s pause at top
HOME: Metcon (No Measure)
Plank 5 x 1:00
Bottom Push-Up Hold
8 x :30
5 x 15 Diamond Push-Ups
HOME: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of:
24 Double Unders
12 Deadlift
8 Hang Snatch
4 Devils Press
*All weighted movements
done w/ same object