Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds 20 Walking Lunges 10 Good Mornings 10 Object DL 10 RKBs then KB/DB/Object Warm up KB: Metcon (Weight) 12 EMOM Do 8 Long Cycle KB each minute. Only do one arm each minute. *if no KB: Do 3-7 Burpees + 10 Push Press […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 2 Rounds 10′ Crab Walk 10 Kang Squats 5 Inch Worms w/ 2 Push Ups Then 3:00 AMRAP 5 1 and 1/4 Squats 8 Groiners 20 Butt Kicks 20 High Knees Metcon (AMRAP – Reps) 11 MIN AMRAP Every minute do 10 Jumping Lunges (sub […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Running Warm Up: 2 Rounds 20 Jumping Jacks :30 Walking Lunge 4 Broad Jumps 20 Zombie Walks 40 Slowish Toe Taps then 14 Skips Carioca Sashay A -Skip INT: Metcon (Time) 5 Rounds 200M Run 10 Burpees rest 2:00The goal here is to be FAST. […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds :30 Mountain Climbers :30 Sit Through :30 Push Up to Side Plank rest 1:00 8 rounds :15 high knees :15 half burpees WoD: Metcon (Time) 10 rounds for time of: 30 double-unders 10 hang power cleans 10 pull-ups ♀ 75 lb. ♂ 115 […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 60 jumping jacks 40 air squats 20 sit ups Metcon (No Measure) 6 Rounds Complete the following complex. 1:00m plank hold 10 Gymnastics Push-Ups :30s reverse plank hold 10 Reverse Push-Ups Rest 2:00 min between rounds Metcon (No Measure) 3 Round After WoD 1. 6 […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4:00 of: 10/8 Cal Machine (or 30 Jumping Jacks) 10 Plank Up Downs 10 Lunges -then- 2x: 10 Twisted Cross 10 Elbow to Instep BB: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) WARM-UP: 3:00 of: 20′ Bear Crawl 20′ Zombie Walks -then- 2x: 5/5 Single Leg Glute Bridge 10 Good Mornings 5/5 Side Lunges Metcon (Time) 24-21-18-15-12-9-6-3 reps for time of: Med-ball cleans Push-ups ♀ 14-lb. ball ♂ 20-lb. ball If at home, modify with a jug […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) WARM-UP: 3x: 20 Bunny Hops Forward 20 Bunny Hops Backwards 10 Sideways Bunny Hops each way -then- 2x: :15 Piked Handstand Hold 10 Shoulder Taps from Pike 5 Slow Push Ups Wexler Special (AMRAP – Reps) EMOM 12 Odd: Max Burpees in 30 seconds* Even: […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Mile Run — WARM-UP: 4:00 of: 20 Shoulder Taps from High Plank 20′ Bear Crawl 10 Scap Push Ups 10 Knee Push Ups -then- 2x: 5/5 Twisted Cross 5 Up Dog/Down Dog Metcon (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) WARM-UP: :20 on/:10 off 2 Rounds per exercise: Plate Hops or Bunny Hops Single Leg Plate Hops or Single Leg Hopping Quarter Squat Jumps PRONE I/Y/T 2 SETS OF 5 EACH EXERCISE Metcon (Time) 50 Air Squats 50 Weighted Squats 50 Floor Press 50 Push […]