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