Available till September 15th.
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Verdant CrossFit – Luke Work
3k Row (Time)
Purpose is to do a 3k everyday so you get comfortable being on the rower.
Freestanding Handstand Hold (Time)
After 3k, take 5 min and establish longest hold possible.
Wall Facing Strict HSPU (AMRAP – Reps)
5 Max effort sets w/ :30 between sets
The Upside Down (Time)
30-20-10 calorie row
6-4-2 pull overs
*Athletes must handstand walk 25 feet (5 foot sections) from rower to rig and backwards handstand walk 25 feet (5 foot sections) from rig to rower.
12:00 time cap.
Death Grip (Time)
50 Russian swings
5 rope climbs