09222020

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