Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (No Measure)


2 Rounds

1:00 ea. Couch

1:00 Weighted T-Spine

1:00 Pancake

Metcon (No Measure)

3 Rounds

Straddle Up x 10

Seated Russian Twist* x 10 ea. (10/5lbs)

Plank Knee to Elbow x 8 ea.
Lean back so your torso is angled approximately 45-degrees to the floor. Lift your toes so only your sit bones and heels of your feet are supporting you. Now rotate your torso to your right, keeping the weight in line with the middle of your chest. Twist as far as you can to your right, attempting to get the weight to the floor.

Metcon (No Measure)

12 EMOM:

ODD: 8/5 SHSPU + 20 DBUs

EVEN: 10/6 Strich Chin Up + 5 Burpees