200507

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