Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
Warm-Up:
2 Rounds
14 Walking or Reverse Lunge
8 Side Lunge
8 Groiners
2 Rounds
8 ea. 1/4, 1/2, Full Air Squat
8 ea. Step Up
Pistol Progression Work
Pistols (10 10 10 10 10 10 10 10 )
8 EMOM
8-16 Pistols Total
This is a great opportunity to work on this movement.
WOD: Metcon (Time)
40- 30-20-10
Cal Row/Sumo Deadlift High Pull
Med Ball Clean/Clean/KB Swing(20/14)
V-Up