Verdant CrossFit – Verdant Lite
Warm-up
Warm-up (No Measure)
With PVC
– Pass Thrus, Circles, Twist
– Goodmorning, Windmill, Stagger RDL
– SL V-Up, Reclined Jefferson Curl
Weightlifting
Metcon (No Measure)
3 Rounds for Quality
Tuck Up x10
Windmill x5 each
SL Hip Thrust x8 each
*Lay all the way flat on ground between each tuck with arms outstretched overhead.
**Hold PVC pipe or light DB and get full rotation through shoulder.
Metcon
Metcon (Time)
DB Complex
10-8-6-4-2
Thruster
Burpee Over DBs
Reverse Lunge (each leg)
Metcon (No Measure)
Glute Burner
:30 each, 2-3 rounds
1. Banded Bridge
2. Seated Banded Abduction Pulses
3. Banded Side Lying Clam
4. Frog Pumps (no band)
5. Rest