Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
Group Stretching
1:00 each Couch stretch
1:30 Pancake
1:00 Lizard
1:00 each Twisted Cross
then
3 Rounds
10 Bent T’s
10 Cubans
8 Cossack Weighted
10 Front Raises
GYM: Metcon (AMRAP – Reps)
EMOM 10
Odd: 4 Bar Muscle Up/Box Bar Muscle-Up/Toe-to-bar
Even: 10 HSPU
Choose a number of reps that can be completed in 30-45 seconds.
Rx+ =
Odd: 4 Ring MU
Even: 10 Strict HSPU
ACC: Metcon (Weight)
3 Rounds
10 ea. SA Z Press
10-16 Straddle Ups/SL V-Ups/SL T2B
1:00 SB Hold/SB March/Wall Sit
record weight of Z Press