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