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

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