Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up: (No Measure)
20 PVC squat rotations
20 Crossed Side to Side
10 Down Dog to Push-up
1:00 Samson Stretch
:30-1:00 Wall facing HS Hold
3 rounds:
250 m row – Increasing
12 ALT. Reverse Lunge(10# plate overhead)
20 Line hops
1 wall walk
Reverse Lunges (3 x 5 ea. leg (50-60% of back squat))
B Smith #1 (Time)
4 rounds for time of:
Row 550/500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up]
Then,
200-ft overhead walking lunge
W: 25-lb plate
M: 45-lb plate