Verdant CrossFit – CrossFit
Warm-up (No Measure)
2 rounds with a PVC pipe
10 shoulder pass-throughs standing
8 OHS
6 alternating overhead kossack
5 Split squat each leg, 33X0 tempo
Then:
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