Announcements
Bring in your Christmas Card! We’d love to hang them up and display them!
Verdant CrossFit North – 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