Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
Mile Run
—
WARM-UP:
4:00 of:
20 Shoulder Taps from High Plank
20′ Bear Crawl
10 Scap Push Ups
10 Knee Push Ups
-then-
2x:
5/5 Twisted Cross
5 Up Dog/Down Dog
Metcon (Time)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Metcon (Time)
4 x 200M Run
rest :60