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190610

Verdant CrossFit – CrossFit

Warm-up (No Measure)

PVC Stretches, Push Press

4 Rounds of Tabata Air Squat

Partner OHS Test

OHS Work and Positioning

Practice Floor to OHS

Overhead Squat (6 6 6 )

This is intended to be more of a warm up than strength

Work up to 3 sets of 6 above workout weight increasing.

Metcon (AMRAP – Reps)

9 Min AMRAP

3 – 6 – 9 – 12 -…

Overhead Squat 115/105

Toes to Bar
after the workout rest 2:00

5 Min Burpee (AMRAP – Reps)

5 Minutes of burpees to a bar

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