Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
GB: Metcon (Weight)
Goblet Squats
Do 15 challenging reps unbroken
rest :30 then do as many reps as possible, whenever you stop rest another :30
continue until 75 reps are finished
This only works if you pick the right weight.
WoD2: Metcon (AMRAP – Rounds)
10 AMRAP
Reps 10 – 20 – 30 – 40 …
Shuttle Run (30′ is one rep)
Air Squat
record round completed
WoD3: Metcon (AMRAP – Rounds)
Death by Gymnastics Crunch
Min 1: 5
Min 2: 10
Min 3: 15 …
record final completed round