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