Verdant CrossFit, Verdant CrossFit North – CrossFit

Core Conditioning #3 (No Measure)

3 Rounds

:30 Hollow Flutter Kick (scale to dead bug)

:30 Hollow Scissors (scale to star plank)

14 Knee to Elbow in Plank

16 SL Toe to PVC on Ground
use this as a semi-warm up

Metcon (No Measure)

12.​ EMOM 10 minutes:

Even: 10 alternating weighted kossacks Hold 53/35# KBs

Odd: 30 seconds side shuffle 30′ down and back
careful with the weight!

Metcon (No Measure)


1. Strict MU or Strict L Sit MU or Strict Chin-UP or Strict L-Sit Chin Up x ?

2. :10-:40 Free Standing HS (scale to wall or band on rig or rig toe grab)