Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

EAT: Warm-up (No Measure)

CrossFit Lite folks! Remember that we are starting our nutrition base camp this week. The goal this week is simple, but it requires a little forethought! Eat an hour before coming in and within an hour of leaving the gym. Obviously the 615AM class is tough, BUT you can quickly eat a perfect bar, or an apple with peanut butter, or a banana and PB, or avocado toast, or leftovers. Don’t over think the post WOD meal, just go simple: vegetables, meat, and water!

Back Squat (4 4 4 4)


3 – 3 – X – 2 Tempo

Stay true to the tempo, focus on control.

Superset with KB Hold (on sternum) :30

WoD: Metcon (AMRAP – Rounds and Reps)


12 American KB Swings

20 Wall Ball Shots
This is a great WoD to work on differentiating between hinging and squatting.

Goal is full extension and stacked wrist, elbow, hip, knee and ankles with the KBs and full depth with the squat.