200723

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 ⁣