Verdant CrossFit, Verdant CrossFit North – CrossFit
MU1: Metcon (No Measure)
Muscle Up Practice:
Accumulate 10 tuck rocking muscle-ups
Scale: Accumulate 15 Muscle-Ups on ground
MU2: Metcon (No Measure)
Muscle Up Strength Build
3 – 12 False-Grip Ring Row or Ring Pull Up
:10-15 False Grip Hang Hold or Ring Row Hold
:08 – :12 Bottom Dip Hold + Kipping Dip
Do this for 12 Min
Metcon (Weight)
3 Rounds
(V-Up + Roll Over + V-UP + Roll Back) x 4
Plank Lacrosse Ball Tosses (try to get 10-20?)
Pike Stalder Leg Lifts x 20
SA KB Z Press x 8
HOME: Metcon (AMRAP – Reps)
WARM-UP:
1:00 Per Station (7m):
-Running in place
-Mountain Climbers
-Hops to Low Object
-Soldier Walks
-Inch Worms
-Alternating Bird Dogs
-Glute Bridges
-then-
10/10 Twisted Cross
10/10 Iron Cross
CONDITIONING:
EMOM 20 of:
Min 1: 12/8 Calorie Machine (or 100m Run or :30 High Knees)
Min 2: 12 DB Snatch
Min 3: 6-12 Pull-ups or Bentover Rows
Min 4: 12 Burpees
ACCESSORY:
3 x
12 Cossack Squat
15 Reverse Flyes
18 OH Weighed Sit-ups