210421

Verdant CrossFit, Verdant CrossFit North – CrossFit

STR: Metcon (Time)

Hollow Hold 2:00

-then-

3 Rounds

Floor Press x 20*

Gorilla Row x 10 ea.**

Straddle-Up

-then-

2:00 Tall Plank
*Use a single KB, hold ball of KB

**Alt arms every rep

Goal is quality over

Row: Metcon (Time)

4 x 550M Row

rest :45 between sets

HOME: Metcon (Time)

Warm Up:

3 Rounds

10 Goodmornings

10 Groiners

10 Reverse Lunges

Strength:

Hollow Hold 2:00

-then-

Floor Press x 20*

Gorilla Row x 10 ea**

Straddle-Up x 15

-then-

2:00 Tall Plank

*Use a single KB/DB

**Alt arms every rep

Run

4x400m Run

Rest :45 between sets