Verdant CrossFit – CrossFit
Warm-up (No Measure)
Row 750M
Hollow and Superman on ground x 3
Rig Arch to Hollow Practice
Kipping Pull Up Practice
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
“Cindy”
5 Pull Ups
10 Push Ups
15 Air squats
4 more minutes than last week.
Weighted Pull-ups (3 3 3 3)
increase weight every round
do this after the workout!!
superset with dips
Weighted Dip (3 3 3 3)
Fixed Dip Station Only
never use rings for this
build up in weight every set