fbpx

04192019

Verdant CrossFit – Verdant Lite

Warm-up

Warm-up (No Measure)

2 Rounds

10 alt. Standing Side Bend (yoga style)

5 each Stationary Lunge

10 Tabletop Hip Lifts

5 each Side Plank Twist

:20 Arch Hold

:20 Hollow Hold

Gymnastics

Metcon (No Measure)

12 minute flow

8 each RNT Split Squat

:30 Wall Sit

5 Push Ups (:03 lower)

50 Jump Rope

10 Arch Hollow on bar or :10 Hollow Hold on bar

Metcon

Metcon (Time)

5 Rounds

140′ Waiter Carry

5 Man Maker

10 T2B
Switch arms halfway on carry.

Leave a Reply

Your email address will not be published.