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.
AMRAP 12
10 Unweighted Lunges
10 Object Swings
10 Unweighted Lunges
10 Object Press