Verdant CrossFit – CrossFit
Warm-up (No Measure)
Lunge, Lunge to Hammie, Band Shuffles
Row 500M
PVC Squat Therapy
Front Rack Drills
20 Air Squats
3 x 8 Front Squat w/ BB @ tempo
Front Squat (4 4 4 )
2 – 2 – X – 2
try to follow the pattern
3 x 4 @ 65%
Metcon (AMRAP – Rounds and Reps)
#crossfitbasics
15 Min Amrap
20 Wall Ball Shots 20/14
Row 500M
12 Burpee Over Rower