210103

Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (No Measure)

Elevated Reverse Plank 5 x :15*

1/2 Straddle Front Lever Scissor (high rings) 5 x :15

Candlestick to Pistol 5 x 4/ea.

*if not hard then do 1/2 middle split hold on parallettes

WOD: Metcon (Time)

WoD/Skill:

30 Strict MUs

30 Strict MUs Progressions (hardest possible variant)

or

30 MU Progressions

if extra strength needed

8 x :15//:20 Top Ring Hold

8 x :10//:20 Bottom Ring Hold

15 Strict Dips

15 Strict Ring Pull-Ups