Verdant CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row
Bands
Weightlifting
Weighted Pull-ups (5 5 5 5)
*Increase each set
Supine Ring Row (X X X X)
*If you cant do strict pull ups, we will do ring rows. 4 sets max effort
Weighted Dip (5 5 5 5)
Fixed Dip Station Only
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
7 Pull Up
7 Push Press 95/65
*Rx+= 135/95