Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
PU: Metcon (No Measure)
Work on the arch to hollow, if you have strict pull-ups work on the strict pull-up. 10 min max
WoD: Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
15 Front Squat (65)
15 Ring Row (Supine Grip)
15 Z Press or Box HSPU
ABs: Metcon (No Measure)
CORE: 3 rounds
:30 hollow flutter kicks
20 alt SL V-ups
10 high to low plank transitions