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)