Verdant CrossFit – CrossFit

Warm-up (No Measure)

General Warm Up:

Bear Crawl Forward/Backward

Crab Walk

Sink Stretch

50, 40, 30, 20, 10 UB Double Unders

Specific Warm Up:

Scap PushUps or Cubans or Ys/Ts/Is (class dependent)

HSPU Set up and Progressions

Muscle Up Set Up and Progressions

Meanstreets Special 2.0 (Time)

90 Russian KBs 70/53


30 Muscle Up

Time Cap 20:00
Ryan Fischer and I used to do this every few weeks. RKBs were UB, HSPU was two or three sets and MUs were roughly 4-6 sets. Scale appropriately.

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