201218
Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 4:00 Handstand Hold *every time you break do 12/10 HRPU **immediately into WoD2 WoD2: Metcon (Time) 100 RKBs 70/53 50 Pull-Ups *Broken up however you want **Record time on the clock for time WOD3: 1-Mile Run (Time) Max Effort 1-Mile Run*make sure to record the […]
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 […]