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.