210122

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.