Verdant CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds easy flow:

4 PVC Around the Worlds

4 KB Windmills

6 x Ground to Tabletop

5 Min Roll Rough Spots

400M Run

Metcon (Time)

Core Conditioning

3 Rounds

L Sit/Tuck Sit x :30

Stalder Leg Lift x 20

Star Plank x :30 ea.

Single Leg T2B x 6 ea.

Metcon (AMRAP – Reps)

Skills and Drills:

Pistol Progressions

Bar Muscle Up Progressions and Practice (no chickens in this house and no carts in front of horses)


Odd: 8 Pistols ea.

Even: 5/3 Bar Muscle Up

RX reps = 126/114

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