Verdant CrossFit – CrossFit
Warm-up (No Measure)
600m Run
3 Rounds
Hindu Push up x 5
Good Morning x 5
Cossack Squat x 4 ea.
Arch to Hollow – Pull Up
KB Progression:
KBs Inside Legs DL
KB DL Shrug
KB MUCL
KB Squat Clean
SB Progression:
SB DL
SB Clean
Diggers (Time)
5 Rounds
6 Sandbag Cleans 140/100
6 Diggers (Double KB Squat Clean) 53/44
10 Pull-Ups
15 Push-Ups
BIG COOL DOWN