201120

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