Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
WARM-UP:
4:00 of:
20′ Bear Crawl
5/5 Reverse Lunges
20′ Backwards Bear Crawl
5/5 Side Lunges
-then-
2x:
:15 Piked Handstand Hold
:15 Crow Pose
WoD1: Metcon (Time)
5 rounds:
10 push-ups
10 biceps curls
50 Double-Unders (or Mountain Climbers)
WoD2: Metcon (AMRAP – Rounds and Reps)
10 min amrap:
7 SA KB push press each
7 SA KB front squat each
do this at 70% maximum effort, make the movements as good as they can be