210210

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