Verdant CrossFit, Verdant CrossFit North – CrossFit
Inverted Midline (Time)
Inverted Midline Work
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)
50 PVC Toe to Bar