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