CrossFit – Sun, Dec 18

Announcements

Bring in your Christmas Card! We’d love to hang them up and display them!

Verdant CrossFit – CrossFit

1: Metcon (Checkmark)

Ring Dip Work

Traditional Kipping

Butterfly Kipping

Low Ring Hold Swing to Dip (backswing dip) – designed to help ring muscle-up

False Grip Work and Strict RMU Work

2: WoD (Time)

18 – 12- 9

Toe to Ring

After each set do 10 Ring Dips