200712

Verdant CrossFit, Verdant CrossFit North – CrossFit

BB1: Metcon (Weight)

2 Rounds

High Banded Pec Pull x 15

Lateral DB Raise + Max Pull Aparts

BFLY: Metcon (No Measure)

Butterfly Work:

Beginner –

Shapes on Bar (3 x 10 Arch To Hollow)

PVC Practice

Box Practice (both feet, 1 foot)

Intermediate –

Shapes on Bar (3 x 10 Arch To Hollow)

Mini Butterfly 3 x 8

Start + 2 Butterfly

Advanced –

Shapes on Bar (3 x 10 Arch To Hollow)

8 EMOM

3 Strict Pull – Up, 3 Kipping Pull-Up, 3 Butterfly, 3 Chest to bar Butterfly

BB2: Metcon (Weight)

3 Rounds

V Sit Z Press x 8

25′ HSW