Announcements
Happy Birthday Nicole Cahill!!
Verdant CrossFit – CrossFit
Watermelon Lava (5 Rounds for reps)
3-5 Sets
5 DB Bench (50/35)
Rest :30
25′ Handstand Walk or :30 HS Hold
Rest :30
AMRAP 1
Strict HSPU or Box or Pike HSPU
Should be a hard HSPU at the end. Perfect technique. If you need to make it harder add a deficit under your hands on the box
ELITE Watermelon Lava (5 Rounds for reps)
5 Sets
5 DB Bench (70/45)
Rest :30
50′ HSW (Fast)
Rest :30
AMRAP 1
Strict HSPU
(Even Rounds- Wall Facing)