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)


2 SL T2B

2 straight arm bar raises⁠

4 SL T2B

4 straight arm bar raises⁠

6 SL T2B

6 straight arm bar raises⁠