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


Max set of regular push ups in 1:00m

Metcon (No Measure)


Complete 7 rounds of the following

HSPU complex

2 Strict HSPU

4 Kipping HSPU

20 shoulder tap

2 strict HSPU

Rest :45s between rounds


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


Max effort sit-ups in 1:00m