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201121

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

General:

Tabata x 12

jumping jacks x 4

Air squat x 4

Mountain climbers x 4

INT: Metcon (Time)

10 Rounds

Speed Intervals

8 x Burpee to 6 inch target/Burpee over object

8 x T2B/V-Up/Gymnastics Crunch

8 1 and 1/4 Squat

Rest 1:00

ABS: Metcon (Time)

ABS: (After Metcon)

3 rounds:

oblique killers x 10 per side

Stalder leg lifts x 20

Gym crunches x 20