Verdant CrossFit, Verdant CrossFit North – CrossFit
WOD: Metcon (Time)
3 Rounds
400M Run
5 Rounds
Cindy
Rest 2:00
Back Squat (10, 15, 20)
DO THIS AFTER THE WOD
Don’t worry about the weight, think of this like a recovery run.
Weights do not and should not necessarily increase.
HOME: Metcon (Time)
Warm Up:
3 Rounds
100m Jog
10 Half Burpees
15 Air Squats
Metcon:
3 Rounds
400m Run
5 Rounds
Cindy*
Rest 2:00
AFTER THE WOD
Strength:
(10, 15, 20)
Goblet Squats
*Home Version of Cindy
5 Ea Bent over row w/ KB/DB
10 Push-Ups
15 Air Squats