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)


Toes to Bar

Burpees to bar

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