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



3 Rounds

20 Banded Tricep Extension

20 Banded Lat Pull Down

20 Bicep Curl w/ BB