201018

Verdant CrossFit, Verdant CrossFit North – CrossFit

Inverted Midline (Time)

Inverted Midline Work

2 Rounds

5 Cast Wall Walk

:30 Hold Handstand Facing Wall

:30 HSH 45 degrees facing wall

:30 Elevated Plank w/ feet on wall

3 HS Walkouts (go as low as possible)

3 45 degree HSH back facing wall

Metcon (Time)

2 Rounds

8 Hinge Rows

60 Bent Hollow Body Rockers

10 Elevated Row

20 Straddle Hollow Body Rockers