Verdant CrossFit – CrossFit

Warm-up (No Measure)

600M Row

Banded Good Morning x 8

Banded SA Press x 10

Banded Pull Aparts x 10

Banded Squat x 10

Extension Warm Up

10 RKBs

10 American KB Swing

5 Hang Jumps

Learning and Practicing DB movements

Thinkin’ and Movin’ (Time)

5 rounds for time:

5 strict pull ups

10 burpees

10 alt hang split snatches

10 alt hang split clean and split jerk

20 min cap

70/50 lb dumbbell

(Switch front leg on each snatch and jerk on each jerk)

Metcon (No Measure)

Post WoD:

Practice Hand Stand Walks or Holds

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