201129

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

1:00 Toe Raised Straight Legged Ham

1:00 Elevated Foot Half Couch

1:00 Elevated Foot Foot Behind

1:00 Couch Stretch/Straight Leg

Metcon (No Measure)

10 EMOM

1.

2 Strict Chest to Bar

2 Kipping Chest to Bar

2 Butterfly Chest to Bar

2.

2 Strict T2B

2 T2B

2 BMU

Shoulder 1 (Weight)

10 Dip Shrugs

10 Inverted Shrugs

10 Scap Shrugs

10 DB Front Raise

10 DB 45 Degree Raise

10 Bent Lateral Raises

10 Cuban Presses

10 Maltese Presses