Verdant CrossFit, Verdant CrossFit North – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

W/ A Partner (kind of)

20:00 AMRAP

10 Deadlifts

15 Wall balls Division:

20 Bar-facing burpees


Max Calorie Row
One athlete begins on the AMRAP. The other begins on the rowing machine. Both athletes work at the same time.

Athletes may alternate who is working on the AMRAP and who is rowing at any time and as often as they’d like

throughout the 20-minute time period. When athletes switch from the rower to the AMRAP or vice versa, they

pick up right where the other left off.

ROW: Metcon (Calories)


HOME: Warm-up (No Measure)

Line Drills:

Pick a distance ~10-15 yards to use

Do Movement away from start line, always jog back to start line

Walking lunges

Zombie Walk

Quad/ankle Pulls

Side Lunge(Keep heel on ground)

Normal Skip

High skip

High Knees

Butt Kickers

HOME: Kerrie (Time)

Wearing a weight vest (20/14lb),

10 rounds for time of:

100-m sprint

5 burpees

20 sit-ups

15 push-ups

100-m sprint

Rest 2 minutes
To learn more about Kerrie click here
*If you do not have a weight vest don’t worry, JUST HAVE FUN.

*Scale rounds or reps if needed.