Verdant CrossFit – CrossFit
Warm-up (No Measure)
Roll Out Hammies/Butts from yesterday 5 min
2 Rounds
10 Banded Pull Aparts
10 Banded Press
10 Banded Face Pulls
400M Run
Bear Crawls
Bench Press (5 5 5 5 5)
5 x 5 @ 70-75%
Bent Over Row (8 8 8 8 8)
use KB for this, 1 arm at a time, record weight of single KB, all sets the same weight
Metcon (Time)
30 Ground T2B*
40 Pistols (total)
50 Hand Release Push Up
50 Wall Balls
* Rx = head and heels don’t touch ground