201025

Verdant CrossFit, Verdant CrossFit North – CrossFit

Rope Pull-Ups (No Measure)

5 x 5 ea. Arm

Czech Pull-Up (hands together, pull to chest) do 3 x 3 each arm

Harder: Pull to Hip

Hardest: Pull to Hip and release bottom hand and touch high.

Metcon (Time)

Shoulder Work

10 Dip Shrugs

10 Inverted Shrug (eyes looking at toes, pause at the top of the shrug)

10 Scap Push-Ups

10 DB Front Raises (hammer position)

10 DB Front Raises at 45 degrees

10 Bent Lateral Raises

10 Cuban Presses

10 Maltese Presses