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


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

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