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190502

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

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