Verdant CrossFit – CrossFit
Warm-up (No Measure)
5 Min Smash Quads and Hammies
400M Run
PVC Pass Through, Shoulder Press, Push Press
2 Rounds
4 cossack squats ea.
8 Sumo Squat
4 scorpions ea.
BB Push Press Warm Up
Push Press (10 10 10 )
work to a heavy 10 rep push press w/ barbell
Dr. Int (Time)
5 Rounds
400m Run
250M Row
15 Dumbbell Push Press (50/35)
rest 2:00
intent is a weight that is unbroken almost every round, please don’t drop dumbbells