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190724

Verdant CrossFit – CrossFit

Warm-up (No Measure)

General Warm Up

2 Rounds

Row 500m

5 PVC Pass Through

5 Push Ups

5 Good Morning

Specific warm up

Deadlift Progression warm up to 2 sets of 5 above heaviest WoD weight

Arch to hollow x 8, (arch to hollow x 2 +1 pull-up)x4

HSPU progresssion

Warm-up (No Measure)

General Warm Up

2 Rounds

Row 500m

5 PVC Pass Through

5 Push Ups

5 Good Morning

Specific warm up

Deadlift Progression warm up to 2 sets of 5 above heaviest WoD weight

Arch to hollow x 8, (arch to hollow x 2 +1 pull-up)x4

HSPU progresssion

Dead Arm (Time)

21 – 15 – 9

Deadlifts 135/95

Pull Ups

21 – 15 – 9

Deadlifts 225/155

Hand Stand Push Ups

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