210130

Verdant CrossFit, Verdant CrossFit North – CrossFit

WoD: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

400M Run (counts as 2 reps)

11 Squat Cleans 165/115

abs: Core Conditioning #11 (No Measure)

2-3 Rounds or 12 min

all you need is one parallette

20 Over Unders from seated V position

20 Plank to Parallette Plank (anti rotational)

20 Heel touches over the Parallette

HOME: Metcon (Time)

Warm Up:

3 Rounds

200m Jog

20ft Bear Crawl

10 Air Squats

5 Pike handstand push-ups

Strength:

12 minutes of

:30 Handstand Hold

:30 High Plank

12 Shoulder taps

:30 rest

Metcon:

3 Rounds

Run 400m

20 Thrusters

3 Wall Walks