Verdant CrossFit, Verdant CrossFit North – CrossFit
Shoulder Press (4 4 4 4)
70, 75, 75, 80
Metcon (AMRAP – Rounds)
20 EMOM
4 Kipping Pull-Up
8 Hand Release Push-Up
6 Pistols (3/ea.) or 10 Air Squats
HOME: Metcon (Time)
WarmUp
2 Rounds:
10 Groiners + Twist(twist toward Knee that is up)
10 Kang Squats (Goodmorning into an Air Squat)
10 Leg Swings ea. (Front/back, Left/right)
Then
Line Drills:
Skip
High Knees
Butt Kickers
Side Shuffle
For Time:
400 M Run
50 Airsquat
800 M Run
30 Airsquat
Mile Run
20 Airsquat