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Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Stretch: 2 Rounds 1:00 ea. Couch 1:00 Weighted T-Spine 1:00 Pancake Metcon (No Measure) 3 Rounds Straddle Up x 10 Seated Russian Twist* x 10 ea. (10/5lbs) Plank Knee to Elbow x 8 ea.Lean back so your torso is angled approximately 45-degrees to the floor. […]
200128
Verdant CrossFit, Verdant CrossFit North – CrossFit SB Pec Deck (1) 4 Rounds Hold :45 then do max reps with bag, increase weight each round. superset with bent over row Bent Over Row (8 8 8 8) increase weight each set, try not to kip StrongFit Special (AMRAP – Rounds) 4 Min AMRAP 4 Sandbag […]
200125
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 800M Run 3 Rounds 4 Broad Jumps 8 Cossack Squats 8 Delt Raise Front/Side DB Movements Go over Push Press, Snatch, OH Lunge Metcon (3 Rounds for reps) AMRAP in: 4 min AMRAP Rest 4min 4 min AMRAP Rest 4min 4 min AMRAP *Repeatability and […]
200123
Verdant CrossFit, Verdant CrossFit North – CrossFit KBCON: Metcon (Weight) 6 EMOM KB Snatch x 15 (53/44) rest 3:00 6 EMOM Long Cycle x 10 (53/44)do 1 arm each minute. this is meant to be restorative. this is an awesome opportunity to learn or work on these movements Metcon (No Measure) 3 Rounds Flow NFT […]