Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (No Measure)
Ring Muscle Up Work without Rings!
Complete 5 Rounds of the following
10 DB or KB single arm bent row (5 each arm) choose a challenging weight
10 reverse push ups/dips using a chair
Rest 1:00m between rounds
THEN
Max set of regular push ups in 1:00m
Metcon (No Measure)
HSPU
Complete 7 rounds of the following
HSPU complex
2 Strict HSPU
4 Kipping HSPU
20 shoulder tap
2 strict HSPU
Rest :45s between rounds
THEN
Max reps in 1:00min of Kipping HSPU
Metcon (No Measure)
T2B Practice
Complete 7 rounds
:10s L-raise hold
10 supine pull to candlestick (straight arms and legs)
:20s V-up hold
20 Russian twist
Rest 1:00m between rounds
THEN
Max effort sit-ups in 1:00m