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190613

Verdant CrossFit – CrossFit

Warm-up (No Measure)

Warm Up:

Line Drills 6 Min

Roll 5 Min

Set Up Low Rings

4 Rounds each

:05//:05 Top of Ring Hold

:05//:05 Bottom Ring Hold

5 Top of Ring Swings

3 Rounds

18 Gymnastics Crunch

18 SL V Ups

Metcon (AMRAP – Reps)

Ring Complex:

Once ever :90 for 5 Rounds

3 Swings

2 Muscle Ups

5 Kipping Dips

there will be appropriate progressions for all levels!

a rep is 1 dip for an rx total of 35

Fuck the Blues (Time)

6 Rounds

15 Box Jump Overs 20/14

5 Muscle Ups
10:00 Time Cap (for real) scale to finish in under 10:00

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