CrossFit – Wed, Oct 25


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)