Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
60 jumping jacks
40 air squats
20 sit ups
Metcon (No Measure)
6 Rounds Complete the following complex.
1:00m plank hold
10 Gymnastics Push-Ups
:30s reverse plank hold
10 Reverse Push-Ups
Rest 2:00 min between rounds
Metcon (No Measure)
3 Round After WoD
1. 6 ALT RENEGADE ROW + 6 BENTOVER ROW
2. 6 EA. WEIGHTED COSSACK SQUATS
3. 6 EA. STATIONARY LUNGE
4. 10 STRICT PULLUP
5. REVERSE FLY X 15
6. INCHWORM W/ HOLD