200409

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

1:00 Pancake Stretch

1:00 Couch Stretch ea.

:30 TSpine Stretch

then

2 Rounds

8 Cossack Squats

8 Reverse Lunge

20 Zombie Walks

20′ Bear Crawl

Metcon (Weight)

3 x

:45 Object hold on ground

max floor press

Metcon (No Measure)

3 Rounds or 10:00

10 Candlestick

10-20 Russian Twists

10 ea. Side Arch

:30 L Sit/Tuck

Abby Fereday in Quarantineq (Time)

3 rounds

-30 TTB (or v up)

-30 thrusters (I used a sandbag and did them worm style shoulder to shoulder)

-30 burpee over bag / object