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