09292021
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WARM: Warm-up (No Measure) AMRAP 6: 10 Alternating Spiderman Stretch 5 Single-Leg KB Deadlift / Leg 10 Up-Downs 5 Single-Arm KB Swings / Arm • Load on the KB movements should not exceed 35#. PRE-WORKOUT MINI ROUNDS | 8:00 Round 1 | 2:00 1 Set: 3 Box […]
09282021
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Part 1 3 Sets 10 Leg swings (across body) / Leg 10 Alternating Hamstring Scoop Stretch :30 Forearm Stretch / Both arms Part 2 Sets 1-3: :20 Single Unders :10 Rest :20 High Knees :10 Rest Set 4 & 5: :20 Double Unders or […]
210927
Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Rounds and Reps) 21 AMRAP 15 Thrusters 115/85 15 Box Jumps 24/20 15 Chest to Bar Pull-Ups 15 Box Jumps 24/20 Cluster (1) Squat Clean + ThrusterAfter the WOD take 7 Minutes to work to the heaviest 1 rep cluster you can do!
09272021
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Set 1 | 2:00 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to Down Dog (no push-up) Set 2 | 2:00 10 Air Squats 10 Good Morning + Jump 10 Alternating Reach Throughs in Plank • Air Squats […]