Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (Time)
80 Pistols
60 Pull-up
from minute 7-10 establish 1 RM Snatch
as a result this wod has a 7 min cap
Snatch (1)
warm up and leav weights on the bar, don’t warm up to something you will fail
HOME: Metcon (AMRAP – Reps)
Warm Up:
12 Calf raises ea
10 Leg swings Front/Back, Side/side ea
30 Stationary Hops
-Then-
600m Run
200m Slow
200m Med
200m Fast
-Then-
2 Rounds
8 Reverse lunges
8 Cossack squats
Core Conditioning:
12 Min of
:30 Hollow Hold
20 V- Ups
:30 Flutter Kick
12 High to low planks
15 AMRAP
0:00-3:00
Run 400m
Max Goblet Squats
-Rest 1:00-
4:00-7:00
Run 400m
Max Burpees
-Rest 1:00-
8:00-11:00
Run 400m
Max Goblet Squats
-Rest 1:00-
12:00-15:00
Run 400m
Max Burpees
Score is total reps completed