Announcements
Happy Birthday Brandon Beal!!!
Verdant CrossFit – CrossFit
L-Sit Pull-ups (3 Sets of 3-8 Reps)
Scale to Knees Tucked Pull-Ups or Pull-Up Negatives w/ Knees Tucked or Legs Extended
Strict Toes-To-Bar (3 Sets of 3-10 )
Scale to Knees to Elbows or Strict Knee Raises
Handstand Shoulder Taps (3 Sets of 10-20 Reps)
Scale to against a wall or hands to plates, or plank or pike shoulder taps
Upside Down Turn Around (Time)
6 Rounds
20/15 Cal Bike/Row or 200m Run
*Gymnastics*
100m Farmers Carry
Gymnastics by Round
Rd 1/4- 6 L Pull-Ups
Rd 2/5- 10 Strict Toes to Bar
Rd 3/6- 20 Handstand Shoulder Taps