Verdant CrossFit, Verdant CrossFit North – CrossFit
FGB: Metcon (3 Rounds for reps)
Fight Gone Bad Style
3 Rounds
Do each piece for 1 minute
1. Box Jump Over 24/20
2. Toes to Bar
3. Double-Unders
4. Hand Release Push-Ups
5. Wall Walk*
6. Rest
*Record Reps per round. You will need 3 rounds
Do the Verdant standard – nose and toes on the wall. Scale to as far as a safe walk as is possible.
1-Mile Run (Time)
Max Effort 1-Mile Run
Upon completing FGB, rest 4 min and then do a mile run. You can make this as difficult of a run as you would like.
HOME: Metcon (3 Rounds for reps)
Warm Up
2 Rounds
15 calf raises
15 bunny hops
then
2 Rounds
15 high knees
15 butt kickers
15 karaoke each direction
Fight Gone Bad Home Edition:
3 Rounds for Reps
1. Box jump over
2. V-ups w/ PVC if available
3. Double-Unders
4. Hand Release Push-Ups
5. Wall walk*
*If a wall is not available, do a plank walk out.
Record all reps per round.
1-Mile Run
Upon completing FGB, rest 4 min and then do a mile run. You can make this as difficult of a run as you would like. Log this under the class 1-Mile Run!