Verdant CrossFit, Verdant CrossFit North – CrossFit
Back Squat (5 5 5 5)
tempo back squats
3 – 2 – X – 2
Metcon (Time)
30 Front Squat 115/85
30 Pull-Ups
20 Back Squats 11/585
20 Pull-Ups
10 Overhead Squats 115/85
10 Pull-Ups
Rx+ = 30 Pull-ups, 20 C2B, 10 BMU
115/85, 155/105, 185/125
HOME: Warm-up (No Measure)
Warm Up
Take 8 min:
Run 100m
5 Inch Worm w/ Push-Up
10 Walking Lunge
12 Groiners
Tempo Goblet Squats (6-6-6-6)
4×6
(3-2-X-2)
Metcon
30 Jumping Lunges
30 Burpees
20 Jumping Lunges
20 Burpees
10 Jumping Lunges
10 Burpees