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