Verdant CrossFit, Verdant CrossFit North – CrossFit
Clean (1)
We are going to work technique on our clean. There is always something to work on!
Metcon (No Measure)
4 Rounds:
:30-1:00 Hollow Hold
20 Double KB Snatch OR 20 Double KB Push Press
30 KB Hold Flutter Kick
3-12 Strict Pull-Up
5 Strict T2B
50′ HSW OR 1:00 HSH
HOME: Metcon (No Measure)
4 ROUNDS
10-15 Gymnastics Crunch
8 ea. Knee to Elbow in Plank
10-20 alt pistols
5-20 Push Up
Not for time. sub situps for crunch, sub deadbug for plank, use a progression to make the pistol, push ups can be hand stand, “box” hspu, regular push up
HOME2: Metcon (Time)
10 – 9 – 8 – …. 3 – 2 – 1
Burpees
Jumping Airsquat
you can always do lunges or step ups instead of airsquats!