190830
Verdant CrossFit – CrossFit Warm-up (No Measure) 500M Row 12 Groiners 15 Airsquats 5 PVC Pass Through Clean Progression Dip Progression Power Clean (3 3 3) each set is 1 power clean + 1 thruster three separate times Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Power Cleans 105/75 5 Thrusters 105/75 10 […]
190828
Verdant CrossFit – CrossFit Warm-up (No Measure) 400m Run 8 PVC Kang Squat 8 PVC Pass Through 8 PVC Reverse Lunge 16 PVC Front Squat 20 Walking Lunges Take minimum :90 between lunge sets. Warm up SB Deadlifts + Squats Warm up KB Snatch Warm up T2B Reverse Lunges (4 4 4 4) 4 reps […]
190827
Verdant CrossFit – CrossFit Warm-up (No Measure) 150m Row No Arms 50m Row No Legs 500M Row Metcon (Time) 500m Row rest :60 750m Row rest :75 1000m Row rest :90 750m Row rest :75 500m Row Total Time Back Squat (20 ) 50-60% intent is unbroken reps roughly 5 minutes after the finish of […]