Verdant CrossFit – CrossFit

Warm-up (No Measure)

PVC Pass through

PVC Rack Stretch and Baby Cradle

Core Activators

KB Taps, KB DL, KB Accelerated DL

KB Hike to Abmat w/ Partner

KB Swing (Hands on steering wheel)

KB Small Swing/Shoulder Exchange

KB Clean

Metcon (AMRAP – Reps)

10 Min EMOM-ish

5 Rounds of 2 Minutes

Work for 1 Minute MANDATORY 1 minute Rest

Rx = 53/35

Each minute do

7 Reps Dbl KB DL

7 Reps Dbl KB Swing

6 Reps Dbl KB Clean

total reps = 100
When the clock dings you’re done no cutting into the rest time.

Metcon (Time)

4 Rounds

Bike 15/12

Run 200M*

Rest :90
Use your trunk to stabilize yourself and LENGTHEN your stride.

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