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

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