Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Strict Pull Up (X X X X X X X X)
No Hip Movement, toes pointed, palms forward
Strength:
8 x X strict pull ups
Superset with alt:
6 each KB gorilla row +
15 Banded face pulls
WoD: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 TTB (try to do a hanging movement)
12 HRPU
Immediately into
WoD2: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 pull ups
12 PVC V-ups