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Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up: (No Measure)
20 Side to Side Chest Openers
1:00 Squat opener(Bottom Hold)
1:00 Full T Hip Opener(Both arms reach up for each rep)
:30 Active Frog
5 Inchworms
10 Tempo Air squats
10 Barbell Front rack rotations
10/7 Tempo Push-ups
15 Air squats
10 Barbell Clean Deadlifts
10 Regular speed Push-ups
20 Air Squats
10 Barbell Muscle Cleans
Power clean Progression
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Power Clean (Rest 3:00 after The Chief
Then take 7:00 Minutes to establish a 3RM Unbroken)