Verdant CrossFit – CrossFit
Warm-up (No Measure)
Take a ball and smash the pecs, tris, and quads. If it’s too tender use a roller instead. 6 min smash.
Stretch out OH position – Roller/KB stretch 3 x :30
10 cossack squats + 15 airsquats
Muscle-ups (x x x x x x)
if we can’t do a muscle up DON’T worry. you are going to work on strict muscle ups on lower rings or just strict muscle ups
15 min max
Metcon (Time)
3 Rounds
20 March Steps (march in place) w/ 2 KBs on front rack
12 Double KB RKB or Double KB Snatch
12 Sit Ups