Verdant CrossFit, Verdant CrossFit North – CrossFit
Core Conditioning #7 (Time)
7 Rounds
2 Strict T2B
3 Arch/Hollow swings
4 Kipping T2B
2 Strict T2B
:10 L-sit hang
2 Strict T2B
Rest 1:00 min between rounds
This is an opportunity to work on toes to bar. For those of us that are close this is the time to try and maintain good positioning and string multiple T2B together.
INT: Metcon (Time)
5 Rounds
500M Row
8 Burpees laterally over Rower
Rest 2:00
HOME: Metcon (Time)
Warm Up
3 Rounds
16 Walking Lunges
12 Cossack Squats
10 Baby Makers*
*Both hands on each toe box of shoe, from standing to squat keeping chest tall.
Core Conditioning
7 Rounds
2 V-Ups
3 Hollow rock
4 Gymnastics Crunch
2 V-Ups
:10 Hollow Hold
2 V-Ups
INT: Metcon
5 Rounds
400m Run
8 Burpees laterally over Object
Rest 2:00