10082021
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Set 1: 5 Single-Arm DB Floor Press /Arm 5 DB Renegade Row / Arm 5 Single-Arm DB Swings / Arm 5 Staggered Stance DB Power Snatch / Arm Sets 2-5: 5 Single-Arm DB Floor Press /Arm 5 DB Renegade Row / Arm 5 Single-Arm […]
211007
Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (4 Rounds for reps) 4 Intervals 2:00 Row for Cal 1:00 Double-Under :30 Bike for Cal Rest 3:00Each round has its own score, Cal + DBU + Cal Core Conditioning #5 (No Measure) 3 Rounds 20 Stalder Leg Lifts 5-15 Straddle Ups 6-16 SL V-Ups BB: […]
211006
Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (3 3 3 ) 4 x 5 Banded Deadlift @ 55% 3 x 3 @ 70% Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Warm-up (No Measure) Toy Soldiers x 2 Hammie Sweep x 2 Inchworm + Push-up Side plank walk x 2 then 3 Rounds […]
10062021
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3-5 Sets :20 Walking Hamstring Scoop Stretch :20 Good Morning + Jump :20 Duck Walks :20 Lateral Hops Power Clean (3 3 3) 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3 […]
10052021
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2 Rounds of the following: Set 1 :30 Alternating Samson Stretch :30 Doorway Stretch / Arm Set 2 :30 Jumping Jacks 10 Ring Rows Set 3 :30 Single Unders 8 Single Arm Ring Rows / Arm Set 4 :30 Double Unders or Attempts 10 […]