Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Metcon (No Measure)
3 x 8 Negative down from bar, use band if necessary but go as slow as possible
4 x 12 Lat Pull down with band
8 EMOM Pull Up OR Ring Row x 10
Hollow Hold 4 x :20 – :40 (THIS IS KEY TO DOING A PULL UP)
Metcon (Time)
60 RKBs
30 Airsquats