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200709

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

1 Mile Run (scale if necessary)

Line Drills

Stretching

MUs: Metcon (No Measure)

Top of Ring Support

8 x :10/:20

Bottom of Ring Support

:08/:12

4 x Muscle-Up + 3 Dips

GYM: Metcon (No Measure)

2 Rounds

20 Candlestick Roll-Up with Medball 20/14

25x hand overhand grip switch (forward to reverse then back to forward grip =1)

10 Strict Pull-Up

HOME: Warm-up (No Measure)

WARM-UP: ⁣

5:00 of:⁣

20 Soldier Walk

20 Bunny Hops⁣

5/5 Single Leg Deadlifts⁣

20 Bunny Hops⁣

5 Half Burpees⁣

20 Bunny Hops⁣

-then-⁣

2x – 5/5 Single Leg Hip Thrusts with 1s pause at top⁣

HOME: Metcon (No Measure)

Plank 5 x 1:00

Bottom Push-Up Hold

8 x :30

5 x 15 Diamond Push-Ups

HOME: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of: ⁣

24 Double Unders ⁣

12 Deadlift ⁣

8 Hang Snatch ⁣

4 Devils Press ⁣

*All weighted movements ⁣

done w/ same object ⁣