Verdant CrossFit, Verdant CrossFit North – CrossFit

ABS: Core Conditioning 2 (No Measure)

3 Rounds

6 Strict Half Raise

6 Strict T2B From Half Position

6 Strict Knee to Elbow

6 T2B
When necessary – this can be done on the ground. Or pieces can be done on the ground.

GYM: Metcon (No Measure)

3 Rounds

Lunge to handstand x 20 (practice alternating kick up leg) (goal is controlled ascent and descent)

Box HSPU x 10 (if it’s easy use a deficit)

HS Shoulder Tap x 20 (freestanding, using a box, or on the wall)

8 ea. SA Press from a Squat using a KB

WOD: Metcon (Calories)

Tabata Row