Verdant CrossFit, Verdant CrossFit North – CrossFit
GYM: Metcon (Time)
10 EMOM
Odd: 10-15 T2B
Even: 6-12 Ring Dip
RX+ = 15 T2B, 12 Ring Dip
Time is 10
ROW: Metcon (Time)
1000M Row
rest 1:30
750M Row
Rest 1:00
1000M Row
HOME: Metcon (Time)
Warm Up:
Line Drills
Lunge to Hamstring Stretch
Side Lunge
Knee/Ankle Pulls
Quad Pulls + reach Up
Inch Worm + Push-Up
Butt Kicker
High Knees
Low Skip
High Skip
GYM: Metcon
10 EMOM
Odd: 10-15 V-Ups
Even: 6- 12 Dips Between Chairs
HOME: Metcon (Time)
RUN: Metcon
800m Run
2:00 Rest
600m Run
Rest 1:30
Run 800m