Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
Tabata Jumping Jacks 3:00
3 Rounds
10 Scap Push-Ups
10 Push Press (if possible based on equipment)
10 Good Mornings (weighted if possible)
Clean Warm Up (any object should work here, single DBs or KBs will be 3/arm)
Squat Warm Up
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Metcon (No Measure)
4 Rounds
10 Gymnastics Crunch/Straddle Up
:50 Plank Hold