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