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220529

Verdant CrossFit, Verdant CrossFit North – CrossFit

RMU: Metcon (No Measure)

Beginner Complex

3 x 10 ring swings, low amplitude perfect form

3 x 6 bottom of dip swings press out on 6th backswing

Advanced-ish Complex

3 x 10 ring swings, medium amplitude perfect form

3 x 5 swinging ring pull ups – pull thumbs to armpits in perfect hollow in the front swing

3 x 2 swinging muscle up to 15 second bottom of dip hold

3 x 6 bottom of dip swings press out on 3rd and 6th backswing

Advanced Complex

3 x 10 ring swings, high amplitude perfect form

3 x 2 arch pull swinging muscle ups (this is a regular muscle-up)

3 x 2 hollow pull swinging muscle ups (this is a swinging strict muscle-up) (use false grip)

3 x 5 top of pull-up, LSit transition to bottom of dip muscle up transitions

3 x 2 ring kip to :15s bottom of dip hold

3 x 5 back to front ring dips