Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Squat (5 5)
both at 80%
WoD: Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
18 DBs Thruster 50/35
18 Toes to Bar
HOME: Metcon (Time)
Warm Up:
:30 Run in Place
:30 Butt Kickers
:30 Side to Side Hops
:30 Mountain Climbers
Then
Stretch:
Groin
Hamstrings
Glutes
Strength:
Goblet Squat
3 x 0:30 hold +MAX reps*
*On the first squat hold in an active bottom position for 0:30, after the time is up perform as many squats as you can. Keep Knees pushed out the entire time.
Metcon:
15 MIN AMRAP
18 Object Thruster
18 V-Ups*
*Do single-leg alternating V-ups if needed
**If a broomstick is available use it to mimic a bar in your hand.
Put reps completed in the comments section.