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.