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
Cast Wall Walk – Rep starts w/HS facing wall. Walk out to a plank w/ ft on wall

When facing wall touch toes and nose.

The elevated plank is on elbows and feet are elevated off the ground on the wall.

FBB: Metcon (AMRAP – Rounds and Reps)

Functional Body building:

Work for 15 Min

Elevated Curtsy Squat x 8 ea.

Standing Dbl KB Press x 8

Gorilla Row or Strict PU/MU x 8 or X

Z KB Press x 8 ea.

WOD: Metcon (Time)

100 Single-Unders

75 Double-Unders

50 PVC Toe to Bar