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

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