Verdant CrossFit – CrossFit

Warm-up (No Measure)

Roll for 6 Min

Line Drills

400M Run

Warm Up HSW + HSPU

Warm Up arch and hollow for pullups and toes to bar

Metcon (AMRAP – Reps)

12 EMOM:

Odd: 6 Pull-Ups + 6 Toes to Bar

Even: 10′ HSW + 8 HSPU
record HSPU reps

pull ups and toes to bar can be strict also

Metcon (Time)

5 Rounds

10 Push Ups

10 Gymnastics Crunch

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