Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Reverse Lunges (6 6 6 6)
do 6 reps on each leg, increasing weight if possible.
generally, start with 40% of max backsquat
Bulgarian Split Squat (12 12 12 12)
do 12 on each leg, do this hold 2 DBs or KBs in farmer carry position
to be done with the same weight
superset with lunges
WoD: Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
12 med ball cleans (14)
8 HRPU*
RX = keeping quads off ground during hand release