Verdant CrossFit, Verdant CrossFit North – CrossFit
Rings: Metcon (AMRAP – Rounds and Reps)
Ring Work
in 10 Minutes See How Many Rounds
:30 Top Ring Support
3 Sets (3 Bottom Ring Swing + Front Swing Press)
:15 L Sit Ring Support
ABS: Core Conditioning #8 (Time)
Core Conditioning #8
15 Leg Lowers (hold back of head)
15 Crunches (keep lower back on ground – only upper back comes up)
15 ea. side oblique killers
15 Side Plank Elbow Drops (don’t let hips move)
1:00 Front Plank (on elbows)
15 Crunches
Metcon (No Measure)
Multi HSPU Kip Positions
*goal of meeting heels together at the top on all reps
**in cases where this is easy use parallettes to to create difficult deficit
3 Rounds 8 reps ea.
Jack Knife
Deep Load w/ Knees
Sole Facing