Announcements
Happy Birthday Jonathan B!!
We will be doing Chad (1000 Box Step Ups) on Sunday, October 29th. Regular gymnastics class will be held at 9:00AM on that day and we anticipate about 90 minutes for this workout if you are interested.
Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
1:00 EA. Overhead opener
1:00 EA. Pigeon Stretch
:45 EA. Front Rack stretch
20 Groiners
10 ALT. Bottom of the squat overhead reach
20 Air squats
10 Burpees
2 rounds:
250 m row(increase speed each round)
10 empty barbell front squats
7 empty barbell shoulder press
Clean Progression
Clean (75/3, 80/3, 85/3)
Honeycomb Disaster (Time)
5 rounds for time:
500-m row
5 squat cleans (145/205 lb)