Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Squat (3 3 3 3 )
70-85%
finish each set w/ :20 hold at the top
WoD: Metcon (Time)
4 Rounds for time
500M Row
15 Pull-Ups*
10 Front Squat (135/95) from ground
*RX+ Chest to Bar
HOME: Metcon (Time)
Warm Up:
5 Rounds:
100m Run
7 Half Burpees
7 Air Squats
-Then-
2 Rounds
10 Lunge to Hamstring stretch
10 Cossack Squats
Strength:
Temo Object Goblet Squat
5,5,5,5
(3-0-X-2)*
*On the last rep of each set hold in the bottom of your squat for :30 in an active position.
Metcon:
4 Rounds for time
400m Run
15ea Object row
12 Object Goblet Squats