Verdant CrossFit, Verdant CrossFit North – CrossFit

INT: Metcon (Time)

6 Rounds

500/450M Row

200M Run

1 Min Rest
If you can’t run due to injury then bike 15/10 Cal Echo/Ass Bike.

If you can run, but not fast, please still run.

POST: Core Conditioning #3 (No Measure)

3 Rounds

:30 Hollow Flutter Kick (scale to dead bug)

:30 Hollow Scissors (scale to star plank)

14 Knee to Elbow in Plank

16 SL Toe to PVC on Ground