200918

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