230420

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

WARM-UP:

3x:

20 Bunny Hops Forward

20 Bunny Hops Backwards

10 Sideways Bunny Hops each way

-then-

2x:

:15 Piked Handstand Hold

10 Shoulder Taps from Pike

5 Slow Push Ups

Wexler Special (AMRAP – Reps)

EMOM 12

Odd: Max Burpees in 30 seconds*

Even: 10 Object Snatch
*Your Score is total number of burpees you complete.

Each even round is 10 on one side only, switch shoulders the next even round (3 total rounds a side).

Add Reps to snatch if object is light.

Metcon (No Measure)

Handstand Hold

Accumulate 4:00 of handstanding.

Every time you break hold hollow for 1:00- 0:45