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210204

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

SHSPU

DB Push Press

Abmat Sit-Up

CORE CONDITIONING #4 (No Measure)

CORE CONDITIONING #4

4 Rounds

V-UP + Jelly Belly Right then V-Up + Jelly Belly Left x 5

Upper Half Raise + Lower Half Extension x 10

HOME: Metcon (Time)

Warm Up:

800m Jog

-Then-

3 Rounds

10 ea I’s, Y’s, T’s w/bodyweight

10 standing toe touches

:30 Downdog hold

5 push Ups

-Then-

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.

Metcon:

10-9-8-7-…-1

Burpees

Single-arm Object Push Press

Sit-Up*

*Fold Up a towel to act like an Abmat.