Verdant CrossFit, Verdant CrossFit North – CrossFit
30 EMOM Row (Calories)
30 EMOM
Choose a cal count and do do this for 30 minutes on the rower
RX = 20/17
Teen: Metcon (No Measure)
Flip Ab Mat Game
Line Drills
Air Squat Warm – Up
(1/4, 1/2, Full)
Get 15 Perfect Air Squats
Goblet Squat or Front Squat 5 Sets of 5-10 Reps based on weight
Superset with High PVC Jump Over
8 Min AMRAP
10 Air Squat
8 Burpees
6 Box Jump