Verdant CrossFit, Verdant CrossFit North – CrossFit
Home: Warm-up (No Measure)
At Home WoD:
3x :20 per station:
-Butt Kickers
-High Knees
-Explosive Skips (height)
-then-
2x:
:20 Single Arm Plank/Side
10 Slow Scap Push Ups
5/5 Twisted Cross
WoD: Metcon (Time)
6 rounds of:
19 Double Push-up Burpee
18 Pull-ups (or Hang Cleans)
65 Alt Jumping Lunges
400m Run
MOB: Metcon (No Measure)
MOBILITY:
3:00 Seated Straddle (alternate legs, grab toe, to try and intensify calf stretch)
1:30 Twisted Cross/Side