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201221

Verdant CrossFit, Verdant CrossFit North – CrossFit

Front Squat (1)

MAX OUT YOUR FRONT SQUAT

WoD: Metcon (Time)

75 Burpees

*Every minute do 10 wallballs 20/14, including the first minute
Rx+ = 100 Burpees

HOME: Metcon (Time)

Strength:

Wall Sit

3 sets of 0:45- 1:00

Immediately after each sit perform 10 jumping lunges.

Keep low back and shoulders firmly planted against the wall. Knees on top of or just beyond ankles.

Metcon:

75 Burpees

*Every minute do 12 airsquats, Including the first minute.

Rx+= 100 Burpees