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