Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
Gymnastics 9:30AM!!!
6 minutes 40s burpees: 20s rest (slow and steady)
30s shoulder rotation forward
30s shoulder rotation reverse
10 steps (5 each leg) walking lunge into 3 sec hurdler stretch
15x each arm light and slow dumbbell single arm high pull
10 steps (5 each leg) traveling side to side lunge 3 sec side hurdle stretch each step
2x arch hang bar 30sec -> plank 30 sec -> rest 15 sec
30 sec PVC reverse shoulder stretch
30 sec spinal twist each direction
30 sec each side chicken wing neck stretch
1-minute standing pike stretch
ISO: Metcon (No Measure)
10 Min
:25 wall handstand perpendicular to wall (scale with back to wall)
:15 One foot on ground tuck planche hold floor
20s wall backbend
12x candlestick roll up with med ball
Metcon (No Measure)
3 ROUNDS
2 SL T2B
2 straight arm bar raises
4 SL T2B
4 straight arm bar raises
6 SL T2B
6 straight arm bar raises