Verdant CrossFit – CrossFit
Warm-up (No Measure)
600M Run
40 Plate Jumps
10 Calf Raise
Bear Crawl Forward/Backward
Skips
Then
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.