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201123

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

2 Rounds

8 Groiners

8 Cossack Squats

:30 Tricep Stretch ea.

4 Up/Down Dog

3 Rounds

10 Reverse Lunges

10 Curtsy Squats

10 Slow Air Squats

Front Squat (3 3 3 3)

80, 80, 80, 80%

We missed them last week so we are taking a small step back.

WoD: Metcon (Time)

20 – 15 – 10 – 5

Front Squats (75/55, 95/65, 135/95, 165/115)

Burpees Facing Bar