200422

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