201217

Verdant CrossFit, Verdant CrossFit North – CrossFit

Core Conditioning #6 (Time)

3 Rounds

:30 Hollow Flutter Kick (can use a KB over chest)

20 alt SL V-Up

15 Gymnastics Crunch

10 Low to High Plank transitions

:30 rest

NFT: Metcon (AMRAP – Rounds and Reps)

24 Min Flow

10 ea Side Lunge w/ KB

10 Strict Pull-Up

10 ea. Curtsy Squat

10 Strict Dip

10 ea. Pistol

10 Dbl KB Z Press