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220227

Verdant CrossFit, Verdant CrossFit North – CrossFit

WU: Warm-up (No Measure)

Every 2:00 for 4 sets:

:45 of rowing + :45 of one of the following + :30 rest

Set 1 | :45 inchworm + push-ups

Set 2 | :45 air squats

Set 3 | :45 burpees

Set 4 | :45 overhead squats (PVC)

then

1 set:

10 hip crossovers

10 leg swings/leg

10 dive-bomber push-ups

10 alternating Spiderman stretches

10 alternating Samson stretches

10 Cossack squats

10 slow calf raises/leg

Mini-Workout

2 sets:

1 wall walk

6 alternating DB snatches

8 box jump-overs

WU: Warm-up (No Measure)

Every 2:00 for 4 sets:

:45 of rowing + :45 of one of the following + :30 rest

Set 1 | :45 inchworm + push-ups

Set 2 | :45 air squats

Set 3 | :45 burpees

Set 4 | :45 overhead squats (PVC)

then

1 set:

10 hip crossovers

10 leg swings/leg

10 dive-bomber push-ups

10 alternating Spiderman stretches

10 alternating Samson stretches

10 Cossack squats

10 slow calf raises/leg

Mini-Workout

2 sets:

1 wall walk

6 alternating DB snatches

8 box jump-overs

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

SCALE: CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

55+: CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here