Verdant CrossFit – CrossFit
Warm-up (No Measure)
5 min roll
3 Rounds
5 half burpees
12 walking lunges
2 inch worms
Bar Work 1 (No Measure)
Arch to Hollow on Ground
3 sets of creating good shapes w/ ~:10 holds
Bar Work:
3 x 6 arch to hollow w/ 2 sliders between feet*
(3 Arch to Hollow + 1 Hollow Pull-Up) x 2
(3-5 Pull-Up in Hollow) x 3
(3 Arch to Hollow + 3 Toes to Bar) x 3**
*Goal is legs are straight, toes pointed, arch is through UPPER back NOT lower back.
**Goal is straight legs, knees together, ankles together
Lat Attack (Time)
21 – 15 – 9
Supinated Body Ring Row*
Box Handstand Push Up
*Hands must be PRONATED so palms face away at all times from head.
Supinated means feet are up on box