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.