Verdant CrossFit – CrossFit
Warm-up (No Measure)
Let’s Roll and Smash 5:00
Dynamic Stretches in Line Drills
:30 Hang on Bar (warm up hands)
2 x 6 arch to hollow w/ feet together
Single position practice – no more than 2 reps.
The Challenge of Thompson (AMRAP – Rounds)
Marshall Thompson Challenge:
4 Strict Knees to Elbow
4 Strict Toes to Bar
6 K2E
6 T2B
8 Crossbody K2E (arch to hollow allowed)
8 Cross body T2B (arch to hollow allowed)
RX = Unbroken Round then rest :90 and go until a round is broken.
This is a great opportunity to push yourself and also to have some personal agency in scaling. We may have a lot of reps on the ground or just modified reps on the rig.
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
Farmer Carry 125m 53/44
10/7 Strict Pull Up
Waiter Carry 125m (1 arm OH, 1 in front rack)
10/7 Strict Pull Up