200714

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