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201201

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