Verdant CrossFit – CrossFit
Warm-up (No Measure)
Mile Run
Group Stretch
Line Drills
MUs: Metcon (No Measure)
Muscle-Up Work:
6 Rounds
False Grip Hold :10 // :20
5 Rounds
1-5 Strict Dips + :20 Top Ring Hold
Metcon (Time)
5 Rounds
:30 – 1:00 Hollow Hold/Tuck
12 Weighted Sit-Ups
SA OHS (Time)
21-15-9
SA OHS 50/35
Hand-release Push-Ups