Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Warm up:
Take some time to talk through arch and hollow positions
3 rounds:
10 good mornings
8 arch to hollows on bar
10 supermans
8 burpees
STR: Metcon (No Measure)
Accumulate 2 min each in order:
Hollow Hold
Bar Hang
Plank
– then –
4×6 eccentric pull ups (if you can do a pull-up, start with pull ups and slowly lower yourself down 3-5 seconds)
Metcon (Time)
40-30-20-10
RKBS (53)
Push-ups