Verdant CrossFit – CrossFit

Warm-up (No Measure)

600M Run

40 Plate Jumps

10 Calf Raise

Bear Crawl Forward/Backward



3:00 Jump Rope Work Singles, Doubles, Alternating

Partner HSW Drills

Practice Box Step Over

Tyler Nickell’s Favorite (Time)

3 Rounds

1,000M Row

35 Box Step Over (no jumping allowed) 24/20

50′ Hand stand Walk

100 Double-Unders
Intent = 25-30 min workout. Monday was muscle failure, Tuesday was on-the-floor tired and today is work for as long as possible without major stoppage. 30 min cap.

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