Verdant CrossFit – CrossFit

Warm-up (No Measure)


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

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