Verdant CrossFit – CrossFit
Warm-up (No Measure)
Smash some sore spots for 5 Min
400M Run
3 Rounds (we started at 15 then went to 18, scale accordingly pls)
20 Gymnastics Crunch
20 SL T2B
Metcon (No Measure)
Building Strength on Rings:
6 x Low Ring Plank Hold :20/:10
6 x High Ring Top Hold :08//:08
4 x High Ring Bottom Hold :08//:08
20 Reps Leg Lift on Rights (lift to L Sit or Tuck)
Given how big classes can be you may use your phone to time your work as people may start in different places. But try to be present!
Remember that the Bottom Hold is key for ring dip/muscle up proficiency
Open and Close (Time)
10-9-8-…1
Toes to Bar
Burpees to bar