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Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 500M Row 250M Stiff Legged Row 3 Rounds 8 Cossack Squat 8 Sumo Inch Worms 10 Goblet Good Morning (light) :30 HS Hold Deadlift (5 5 5 5) First set WoD Weight, Second set WoD Weight +, Third set above WoD Weight, Fourth set even […]
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Verdant CrossFit – CrossFit Warm-up (No Measure) 2 rounds with a PVC pipe 10 shoulder pass-throughs standing 8 OHS 6 alternating overhead kossack 5 Split squat each leg, 33X0 tempo Then: 1 min foam roll quads 1 min foam roll calves Then Row 1000m or Run 800m Metcon (No Measure) Last HS Day: Standing Kick […]