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)
8 EMOM
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)