Verdant CrossFit – CrossFit
Warm-up (No Measure)
400m Run
Partner Ham Resist Drills 15 ea.
Wall Ham Pull x 15 ea.
Jump Rope Drills:
Jog in place w/ rope
Run w/ Rope
Engine Intervals (Time)
4 Rounds
In 5:00 do the following
200M Run
250 M Row
12/10 Cal Bike
Back Squat (20 Rep)
load up ~60% depending on feel and do 20 rep backsquat after intervals