Verdant CrossFit – CrossFit
Warm-up (No Measure)
Roll
Metcon (No Measure)
Back to Basics
Pistol Progression
Lunge – Lunge with leg up – Pistol
15 reps on each leg of hardest position that can be replicated correctly
30 Lunge to HS
30 HS Shoulder Tap
Metcon (Time)
5:00 Bar Hold
*every time you drop 500M Row (consider scaling row)
**time cut of 15:00