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Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (No Measure)

3 Rounds

Hollow Body Strict Pull-Up 1-5

Hollow Body Kipping Pull-UP 3-6

then

7, 7, 7 Bicep Curls x 3

Pec: Metcon (Weight)

3 Rounds

21 SB Floor Press

Max Reps SB Row (pendlay row)

Core Conditioning #10 (Time)

3-4 Sets

KB L Crunches x 20

KB Hollow Flutters x :30

KB SA Cross Body Crunches x 12/arm