Verdant CrossFit – CrossFit
Warm-up (No Measure)
Roll 5 Min
Stretch and Mob (don’t hold anything longer than :60)
Metcon (No Measure)
Back to Basics #3:
20 x Lunge to HS Alt Legs
30 x Shoulder Tap on Wall
Top of Ring Hold
5 x :10//:10
Top of Ring Swing
7 x 4
Kipping Dip or bottom hold
5 x 5 or 6 x :08//:08
Deadlift (8 8 8 8 8 8)
6 EMOM
Do 8 Deadlifts every minute with 8 burpees. Choose weight you can do 48 times. If you fail the minute adjust burpee rep count