Verdant CrossFit – CrossFit
Warm-up (No Measure)
6 Rounds Tabata Air squat
Banded Shuffle
Banded Press, T-spine openers, Pressing warm ups
Practice SB Cleans
Learn SB Thruster
Practice SB Thruster
SB Thruster (3)
work to heavy 3
Metcon (Time)
21 – 15 – 9
SB Thrusters
Toes to Bar
we have a bunch of new 45lbs bags so don’t worry!!!