Verdant CrossFit, Verdant CrossFit North – CrossFit

MUs: Metcon (No Measure)

Muscle-Up Work

10 Rounds

Top Ring Hold

:15 On// :25 Off

8 Rounds

Bottom Ring Hold

:10 On//:20 Off

False Grip Pull-Up

8 x 5

WoD: Metcon (Weight)

Goblet Squats

Do 15 challenging reps unbroken

rest :30 then do as many reps as possible, whenever you stop rest another :30

continue until 75 reps are finished

This only works if you pick the right weight.

HOME: Metcon (AMRAP – Reps)

Warm Up:

12 Minute warm up flow

10 Cossack Squats

10 Groiners + Double arm reach

10ea Light object Kneeling Press

10 High plank to childs pose

10 Kang Squat*

*A kang squat is a goodmorning into an air squat back to a goodmorning and finish standing.

Dip Support:

10 Rounds

Top Dip Hold

:15 On// :25 Off

8 Rounds

Bottom Dip Hold

:10 On//:20 Off

*Use two chairs, benches or any other stable elevated surface that allows you to support your body weight in a dip position similar to rings. Make sure hands remain glued to your sides.


10 Unweighted Lunges

10 Object Swings

10 Unweighted Lunges

10 Object Press