200319

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!