Verdant CrossFit – CrossFit
Warm-up (No Measure)
Roll 5 Min
Dynamic Stretching 10 Min
Core Conditioning (No Measure)
3 ROUNDS
10 Side to Side Lifts
10 Gymnastics Crunch
10 Knee to elbow
:20 Scissors
5 side to arch
almost everyone needs to scale this
Metcon (Time)
3 rounds
USE KB Unbroken
10 RKBs
5 Snatch + 50ft Overhead Carry each side
5 Tempo Goblet Squat 4 – 4 – X – 1
25ft Lunge w/ KB