Verdant CrossFit – CrossFit
Warm-up (No Measure)
400M Run Warm Up – focusing on Monday’s Work if possible
3 Rounds
5 Push Ups
10 Scap Push Ups
8 Reverse V Ups
8 Cubans
Bench Press (8 8 8 8 )
close grip only
sets of 8 gradually increasing weight
Bent Over Row (8 8 8 8)
supinated grip!
Metcon (Time)
30 RKBs 70/53
20 Dips
10 Strict Handstand Push Ups
rest 2:00
30 RKBs
10 Dips
20 SHSPU
Time cut off 10:00