200105

Verdant CrossFit, Verdant CrossFit North – CrossFit

GYM1: Core Conditioning 3 (Time)

7 Rounds

2 Strict T2B

3 Arch/Hollow swings

4 Kipping T2B

2 Strict T2B

:10 L-sit hang

2 Strict T2B

Rest 1:00 min between rounds

GYM2: Metcon (Time)

Ring Dip

Complete 7 rounds of the following complex

:15 Top Support Hold

4 strict ring dips

:15 Top Support Hold

8 bottom of dips swings

:15 Top support hold

Rest 1:00 min between rounds