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210330

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!