Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
Warm-Up
2000M Row/1 Mile Run
Rings: Metcon (Time)
4 Rounds
2 Strict Ring Pull-Up
4 Toe to Ring
2 Ring Muscle-Up
4 Ring Dips
This can be scaled to the bar. Or it can be broken up into pieces based on progressions.
Time Cap 10:00
BB: Metcon (No Measure)
Tricep Extensions*
Do 10 w/ Heavier weight
Max Set with Lighter weight
Bicep Curls**
Do 10 w/ Heavier weight
Max Set with Lighter weight
Bent Row**
Do 10 w/ Heavier weight
Max Set with Lighter weight
*Use 1 DB
**Use 2 DBs
Put DBs BACK WHERE THEY CAME FROM DON’T MAKE A MESS.