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Month: June 2020

200602

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2:00 Row Stretch Out 2 Rounds 6 each Reverse Lunge 6 each Side Lunge 6 Zombie Arms Front Squat 6 Reverse Grip Front Squat Front Squat (4 4 4 4) all at ~ 75% Metcon (Time) 4 rounds for time DB Hang Squat Clean […]

200602

Verdant CrossFit – CrossFit Front Squat (6 6 6 6) 70% lateral Metcon (6 Rounds for time) 6 Rounds 1 Mile Assault Bike Rest 1:1you need a PAHTNAH and a whiteboard. record 6 different bike times.

200601

Verdant CrossFit, Verdant CrossFit North – CrossFit GYM: Metcon (Time) 5 ROUNDS 6 Toes to Bar 4 Kipping Pull-Ups 6 Chest to Bar Pull-UpsScale to 4 SL Toe to bar 4 Kipping Pull-Ups 6 Arch to Hollow Metcon (Time) 4 Rounds 50′ SB Carry (BW) 15 Push Press DBL KB 44/35Rx+ = every other round […]

200601

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 1:00 Row 1:00 Bike Stretchy Line Drills 2 Rounds: 5 Inch Worm 5 Half Burpee 5 Perfect Push Up END: Metcon (4 Rounds for time) Every 5:00 x 4 250m Row 12cal Bike 15 BurpeeScale to: 200m Row 8cal Bike 10 Burpee ABS: Metcon […]