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01132021

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