191117

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)