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