062620

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

2:00 Bike (every :30 increase RPM)

Stretch Out

20 KB DL

15 RKBS

10 Plank to Down Dog

10 alt. Plank Should Taps

:30 Hollow Hold

Practice Handstand options.

GYM: Metcon (No Measure)

3 Rounds

10 Gymnastics Crunch

12 alt. SL Ground T2B

:30 Bottom Bulgarian Split Squat Hold then max reps on each leg (no weight)

Metcon (Time)

6 Rounds

:30 Bike Sprint

10 RKBS

2:00 REST
Try hard on the bike.

Use a heavy KB.