Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
WARM-UP:
1:30 of Alternating Elbow to Instep
-then-
10/10 Cossack Squat (slow, really stretch the groin, ankles & hips)
:30 Slow Side Plank Rotations/Side
10 Slow Narrow Stance Air Squats
10 Up Dog/Down Dogs
10/10 Reverse Lunges (load front leg, relax back leg)
HSPU: Metcon (Time)
7 Rounds of the following
1-Jacknife handstand
3-strict HSPU
1-Jacknife handstand
3-kipping HSPU
20 sec Handstand Hold
Rest :30 sec between rounds
ABs: Metcon (Time)
5 Rounds
:30 – 1:00 Hollow Hold/Tuck
12 Weighted Sit-Ups
WOD: Metcon (Time)
3 Rounds
10 Jumping Air Squats
10 Push Press
10 Thruster