060420

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

Mile Run

Group Stretch

Line Drills

MUs: Metcon (No Measure)

Muscle-Up Work:

6 Rounds

False Grip Hold :10 // :20

5 Rounds

1-5 Strict Dips + :20 Top Ring Hold

ABs: Metcon (Time)

5 Rounds

:30 – 1:00 Hollow Hold/Tuck

12 Weighted Sit-Ups

WoD: Metcon (Time)

21-15-9

SA OHS 50/35

Hand-release Push-Ups