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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

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