201202

Verdant CrossFit, Verdant CrossFit North – CrossFit

5k Row (Time)

Max Effort 5k Row

Core Conditioning #8 (Time)

Core Conditioning #8

15 Leg Lowers (hold back of head)

15 Crunches (keep lower back on ground – only upper back comes up)

15 ea. side oblique killers

15 Side Plank Elbow Drops (don’t let hips move)

1:00 Front Plank (on elbows)

15 Crunches

HOME: Metcon (AMRAP – Reps)

Warm Up

3 Rounds

20 Jumping Jacks

10 Half Burpees

8 Cossack Squats

5 Rounds

2:00 AMRAP

30 Jumping Jacks

Max burpees in remaining time

Rest 2:00

Rest 5:00 after WoD

3 Rounds

10 Side to Side Lifts

10 Gymnastics Crunch

10 Knee to elbow

:20 Scissors

5 side to arch