Verdant CrossFit – CrossFit

Warm-up (No Measure)

2 rounds with a PVC pipe

10 shoulder pass-throughs standing


6 alternating overhead kossack

5 Split squat each leg, 33X0 tempo


1 min foam roll quads

1 min foam roll calves

Then Row 1000m or Run 800m

Metcon (No Measure)

Last HS Day:

Standing Kick to Foot Touch x 20

5 x Standing Hold w/ Partner or Free (scale to box/wall)

Metcon (No Measure)

3 rounds.

Start light, build to a

moderately heavy set for your thirds set.

Use the same weight for the step ups and the upright rows.

12 alternating Front rack box step ups

6 Upright rows

60m 1 arm farmer carry

12 alternating Weighted Kossacks

Intent: Midline endurance anti-rotational