200416

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