Verdant CrossFit, Verdant CrossFit North – CrossFit
GYM: Metcon (No Measure)
4 Position Pull Up
4 Rounds:
Active Bar Hang :30/:20
(Shoulder blades pulled down, False grip if possible.)
4 Rounds:
5-8 Bottom Half Pull Ups
(Push shoulders behind bar, pull to 90 degrees. Keep Chin tucked.)
4 Rounds:
3-6 Top Half Pull Ups
(Pull from 90 degrees to chin over bar, keep chin tucked.)
3 Rounds:
Top of Pull Up Hold :30/:30
(Keep chin over bar and tucked)
All of these can be done on a box!
Metcon (Time)
For Time:
100 Double under buy in
Then
5 Rounds:
10 Toes to Bar
50’ Handstand Walk*
10 Walking KB Snatch Lunge 44/35**
Then
100 Double under cash out
If you are doing this at home double unders can be subbed for Plate hops or Jumping Jacks if a jumprope is not available
*sub to HS hold, shoulder taps, around world on box
**do an arcing kb snatch into a walking lunge