CrossFit Vertex – CrossFit
Warm Up
4 Rounds of;
30 Sec Wall Sit
5 Pause Back Squats (3 Sec@Depth)
10 Pushups
30 Sec Calf Stretch (Down Dog)
5 1+1/4 Back Squats
5 Inch Worms + Shoulder Taps
Metcon (Time)
5 Rounds of;
15 Back Squats 155/105lb
30’ HS Walk or 5 Wall Climbs
Rest 3 Min THEN
3 Rounds of;
30 Abmat Situps
15 Toe2Bar
Rest 2 Min THEN
1 Round of;
150 Double Unders
50 Bar Facing Burpees
*28 Min CAP, rest is NOT excluded from final Time