Verdant CrossFit, Verdant CrossFit North – CrossFit
Back Squat (2 2 )
Both sets at 90%
Make sure to rest 4:00 between sets
WoD: Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
20 Wall Ball Shot 30/20
15 Pull-Up
Any time we have a super short workout, the goal is to move as fast as possible. Try not to hold back or pace this one. It’s all about high energy output.
RX+ = 10 C2B + 5 BMU
HOME: Metcon (AMRAP – Rounds and Reps)
Warm Up:
6:00 of
10 Cossack Squats
10 Lunge to Hamstring Stretch
10 Groiners
10 Roll to V-Sit
Strength:
Tempo Goblet Squat
4 sets of 4 reps
(3-0-3-2)
(Down-Bottom-Up-Recover)
Metcon:
5 min AMRAP*
20 Thrusters
10ea Bent Over Rows
*The goal of this is to move fast, don’t pace just go!