Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Squat (5 5 5)
70, 75, 80
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
20 Wallballs (30/20)
20 Box Jumps (30/24)
20 DB Squat Snatches 50/35
HOME: Metcon (Weight)
Warm Up:
4 Rounds
10 Cossack Squats
10 Lunge to Hamstring stretch
10 Groiners + Twist
:30 Overhead stretch of choice
Goblet Squat EMOM
6 EMOM
10 DB/KB/Object Goblet Squats
HOME: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
20 Thruster
20 Box Jumps*
20 DB/ KB Snatches
*If a sturdy box or object is not available you can hurdle a lower object or do step-ups.