Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Warm up:
Couch stretch – 2 min/side
Pigeon – 1 min/side
20 standing hollow lat pull-downs with band
10 active shrug hang from bar
STR: Metcon (No Measure)
3 Rounds NFT
:30 hollow hold
3 wall walks
10-15 ring rows ADAP
WoD: Metcon (Time)
5 Rounds
20 Wallballs
15 Med ball Cleans
10 Pull-ups