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