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