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