200514

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

1:00 Pancake Stretch

1:00 Couch Stretch ea.

:30 TSpine Stretch

then

2 Rounds

8 Cossack Squats

8 Reverse Lunge

20 Zombie Walks

20′ Bear Crawl

Floor Press (Max)

3 Rounds

Hold Object :45 over chest then do max reps .

Metcon (No Measure)

3 Rounds or 10:00

10 Candlestick

10-20 Russian Twists

10 ea. Side Arch

:30 L Sit/Tuck