Verdant CrossFit, Verdant CrossFit North – CrossFit
KB: Metcon (Weight)
12 KB EMOM
1. Elevated Foot Cossack RDL 5 ea.
2. Wide Bent Over Row (2 KBs)
3. Dead Clean to Bent Press
Record Clean and Press weight
FLOW: Metcon (No Measure)
Row 500M
10 Arch to Hollow
10ea. Walking Lunge
1:00 ea. Couch Stretch
Row 350M
5 Kipping Pull-Up
5 Toe to Bar
10ea. Pistols
1:30 Wall Hinge
Row 250M
20 Gymnastics Crunch
10 Cossack Squat
This is the last FloCon for a while. We have been doing these as a way to mitigate over exertion before the Open. Tomorrow is the last Open workout! Good Luck!!