210111

Verdant CrossFit, Verdant CrossFit North – CrossFit

Spanish Squats (10 10 10 10 )

*make sure chest is perpendicular to ground
hold KB in goblet position

Bulgarian Split Squat (10 10 10 10 )

5/leg, KB goblet squat, superset with spanish squat

Metcon (Time)

5 Rounds

10 Reverse Lunge to Clean 53/35

10 Reverse Lunge to Snatch 53/35

10 HSPU
62/44 RX+

HOME: Metcon (Time)

WARM UP:

~400m jog

then

3 rounds

5 pushups to downdog

10 air squats

15 lateral hops over line

STRENGTH:

4 x:30-:45 wall sit

4x 5ea Superset w/ bulgarian split squat*

*Elevate rear foot, do not over elevate, just enough to keep focus on front leg

METCON:

For Time:

5 Rounds

20 reverse lunges w/ weight held in goblet position (scale to jumping lunges)

10 HSPU (scale to pike HSPU or box/chair)