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