Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (No Measure)
Arch to Hollow Development
Partner Stretch
Low/medium/high amplitude swings
Swings with object between feet
Toe to bar progressions
Metcon (Time)
5-4-3-2-1
STRICT PULL UP
STRICT DIP
STRICT HSPU
after each movement do 5 gymnastics crunch (75 total)