201119

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