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)
12 EMOM
Odd: 8 Pistols ea.
Even: 5/3 Bar Muscle Up
RX reps = 126/114