Verdant CrossFit – CrossFit

Warm-up (No Measure)

Roll all the things 6:00

Run 400M

PVC Pass Through + Stretching

Landmine Press (6 6 6 6)

kneeling landmine press do all sets at the same weight 4 x 6 ea. arm rest :75 between sets

Supine DB Row (6 6 6 6)

Lay on bench on stomach
Lay flat on bench and do a 3 1 x 1 (3 second descend, 1 second hold at top of row)

all sets at same weight

don’t superset these

Metcon (No Measure)

Straight Up Bodybuilding:

3 Rounds NFT

6 ea. Weighted Side Lunge

6 Strict T2B (Sub with straight leg lift on Matador)

10 Box HSPU (if you can do an shspu that is great, don’t do that, just get in a really serious pike on the box)

20 Dead bugs

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