Verdant CrossFit – CrossFit
Warm-up (No Measure)
6 Min Roll
3 Rounds
10 Scap Push Ups
3 Inch Worms
10 Ground to Tabletop
Banded Pull Aparts, Band Pass through
DB Bench Press (7 7 7 7)
Movement is done with 2 DBs, start w/ both arms extended. as one goes down the other remains straight. stay at same working weight through all 4 sets
DB Bent Row (6 6 6 6)
one arm at a time
superset with bench press
A Kick in the Nuts is Still a Kick in the Nuts (Time)
5 Rounds
15 Calories Assault Bike
15 Burpees