Verdant CrossFit, Verdant CrossFit North – CrossFit
ABS: Core Conditioning #6 (Time)
3 Rounds
:30 Hollow Flutter Kick (can use a KB over chest)
20 alt SL V-Up
15 Gymnastics Crunch
10 Low to High Plank transitions
:30 rest
find a balance between doing this for speed and doing this for time.
HS: Metcon (No Measure)
Hand Stand Push – Up Work:
Beginner – Wall Support/Box Support/OH Plate Carry
Int – Head stand/Headstand jack knife
Adv – Free standing HSPU
use this as an opportunity to learn and have fun with HS.
10 Min Cut Off
WoD: Metcon (Time)
10 – 8 – 6 – 4 – 2
Top Ring Support Tuck into L
Strict HSPU
then
NFT
3 Rounds
20 Banded Tricep Extension
20 Banded Lat Pull Down
20 Bicep Curl w/ BB