Verdant CrossFit – CrossFit

Warm-up (No Measure)

Line Drills

2 Rounds

Bear Crawl

HS Hold :30

HS: Metcon (No Measure)

Hand Stand Walk Practice:

25 Kneel to Baby Hand Stand

10 Kick to Handstand Touch feet then come down

Partner Practice (fist method, feet at hip or should method)

Practice HSW

Adv. Practice Forward, Backward, Side-Side

15:00 Cut Off

WoD: Metcon (No Measure)

10 EMOM:

Odd: 15 Box Step Over

Even: 24 Walking Lunge

Warm-up (No Measure)

2 Rounds

Fragon :60 ea.

Couch :60 ea.

Frog :60 ea.

T- Spine :30
Do this after WoD