Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

1000M Row

Cossack Squats, T-Spine Stretching, Active Ham Stretches

J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
be prepared for muscle failure. in most cases this is more of a strength workout! please be wicked smaht when doing ring dips!

Metcon (No Measure)

Do this after J.T.

3 Rounds

20 Alternating SL Toe to PVC

:30 L Sit Hold

12 Knee to elbow in plank