Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (Time)
3 Sets w/ 5:00 Rest after each Set
Set:
Run 400M
Row 250M
Rest 3:00
Row 500M
Run 200M
Back Squat (20)
try 50-60% and do 20 unbroken backsquats trying to keep the squats at the same tempo with the same rest from 1 to 20.
HOME: Metcon (AMRAP – Reps)
Workout:
WARM-UP:
6:00 of:
5/5 Lunge Steps
5/5 Single Leg Glute Bridges
5 Slow Air Squats
-then-
2:00 of Jump Rope or Jumping in place
STRENGTH:
3 x
8-12 Weighted Step-ups, each leg
Descend as slowly as possible on each set
CONDITIONING:
At 0:00
EMOM 10 of:
ODD: 30-50 Double Unders
EVEN: 5-10 Pull-ups or Bentover Rows
At 10:00
5 x
AMRAP 1:30 of:
15/10 Calorie Machine or 30 Plyo Step-ups
Max Wallball (or Goblet Thruster) w/ remaining time
Rest :30 between AMRAPs
record AMRAP REPS