Verdant CrossFit – CrossFit
Warm-up (No Measure)
400M Run
35/26 RKBs for :90
53/35 RKBs for :60
Roll the things 5:00
Static Stretch no holds longer than :60 (10:00 total)
Metcon (No Measure)
Back to Basics #4
30 Lunge to HS
40 HS Shoulder Taps
3:00 Handstand Hold
Ring Hold Top 5 x :12//:10
Top Ring Swing 4 x 5
Strict Ring Dip 5 x 3-10
Metcon (Time)
4 Rounds
200M Farmer Carry (50/35) Dumbbells
25 Sit Ups