Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
2 Rounds
10′ Crab Walk
10 Kang Squats
5 Inch Worms w/ 2 Push Ups
Then
3:00 AMRAP
5 1 and 1/4 Squats
8 Groiners
20 Butt Kicks
20 High Knees
HSWoD: Metcon (Time)
5:00 Cumulative Hand Stand Hold
Every time you drop:
12 Gymnastics Crunch
10 Goblet Squat
Burn: Metcon (Time)
5 Rounds
10 Push Ups
10 1 and 1/4 Squats
Abs: Metcon (No Measure)
Post WoD:
5 x :30-1:00 Hollow Hold