Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (No Measure)
Thursday WoDs are all about working on weaknesses! Great time to build strength and get a slightly different kind of workout.
WoD: Metcon (Time)
10 – 9 – 8 – 7 – 6 … 1
DB Push Press
CORE CONDITIONING #4 (No Measure)
CORE CONDITIONING #4
V-UP + Jelly Belly Right then V-Up + Jelly Belly Left x 5
Upper Half Raise + Lower Half Extension x 10
HOME: Metcon (Time)
10 ea I’s, Y’s, T’s w/bodyweight
10 standing toe touches
:30 Downdog hold
5 push Ups
Take 5:00 to stretch
Hand Stand Practice:
15 Minute Flow
20 Kick to handstand from lunge*
20 Shoulder Taps in high plank
:30 Handstand Hold**
*Kick from lunge can be done from standing. Alternate lead foot and land on the opposite foot.
**Pike, Box, or wall all work.
Single-arm Object Push Press
*Fold Up a towel to act like an Abmat.