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
60 HSPU
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.