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