210405

Verdant CrossFit, Verdant CrossFit North – CrossFit

WoD: Metcon (Time)

800M Run

10 Rounds of the following

5 Kipping Pull-Up

10 Hand-Release Push-Up

15 Air Squats
800M Run (around Grove)

the goal for today is to do an appropriate amount of volume FOR YOU. If you haven’t done a lot of pull-ups or push-ups then just do 10 rounds or do even fewer, or scale the movement. This is meant to be a manageable amount of work. Not an insurmountable task.

*use a vest if you would like with an eye toward Murph in May (RX+) and do 20 Rounds

HOME: Metcon (Time)

Warm Up

200M Jog

3 Rounds

10 Calf Raises

12 Cossack Squats

8 Baby Makers

6 Scap Push-Ups

Metcon

800M Run

10 Rounds of the following:

5 Rows each side*

10 Hand-Release Push-Up

15 Air Squats

*Any type of row/pulling action works here, (ring rows, object row, bent over row) get creative w/ what you have!
Be smart w/ what you do, if you haven’t been doing a large amount of these movements, scale back! The goal for today is to do an appropriate amount of volume FOR YOU.