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Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (No Measure)

Banded Toe 2 Bar

Goal is not to touch Band

Work on bringing feet to bar FAST

Metcon (No Measure)

Beginner/ novice:

– Complex: 2x arch-hollow -> 2x kipping TTB -> 2x kipping pull up -> 2x butterfly pull up (if able)

-Repeat the complex x 6

* optional but encouraged perform with wrist band in between ankles

Advanced:

– Complex: 2x (arch-hollow -> kipping pull up -> kipping CTB pull up -> butterfly pull up -> butterfly CTB pull up)

-Repeat the complex x 6

* optional but encouraged perform with wrist band in between ankles

Elite:

– Complex: 3x (arch-hollow -> kipping pull up > butterfly pull up -> kipping CTB pull up – -> butterfly CTB pull up)

-Repeat the complex x 4

* optional but encouraged perform with wrist band in between ankles