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