200521

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