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