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