Verdant CrossFit – CrossFit
Warm-up (No Measure)
Row 650 – think of the DL while you row
Inch Worms
Banded Good Morning
PVC DL Work (Heels, Shoulders, Lower Lumbar)
PVC Sumo DL HP after DL
Deadlift (8 6 4 4 )
8 DLs @ 65%
6 DLS @ 75%
4 DLs @ 80% x 2
Metcon (Time)
25 Sit Ups
21 Sumo-Deadlift High Pull 115/75
25 Sit Ups
15 Sumo-Deadlift High Pull
25 Sit Ups
9 Sumo-Deadlift High Pull