Announcements
Bring in your Christmas Card! We’d love to hang them up and display them!
Happy Birthday Harris Powell!!! 🙂
Happy Birthday Elizabeth Dyrsmid!!!
Verdant CrossFit – CrossFit
WoD: Intervals for Time (Time)
5 Rounds
500/460m Row
8 Burpees over the erg
8 Box Jump Over 30/24
Rest 3:00
Core Conditioning #6 (Time)
3 Rounds
:30 Hollow Flutter Kick (can use a KB over chest)
20 alt SL V-Up
15 Gymnastics Crunch
10 Low to High Plank transitions
:30 rest