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