Luke Work – Mon, Sep 11


2023 National Parks Tee PREORDER

Available till September 15th.


Preorder sheet.PNG

Please click here for the Cold Plunge Membership Survey!!!

Verdant CrossFit – Luke Work

3k Row (Time)

Establish 1RM

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


Snatch Balance (2 Snatch Balance + 1 Overhead Squat
85/1, 88/1, 90/1)