Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
GoWOD 15 Min Daily Protocol
Metcon (No Measure)
12 EMOM
1. Strict HSPU X
2. Butterfly C2B
scale to pull-up. if strength allows, work on a dynamic pull-up
Metcon (No Measure)
NFT 3 ROUNDS
2 – 6 Strict T2B
4 – 8 SL T2B
6 – 10 1/2 Pull-Ups (focusing on hollow body)