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